- Posted by cfbadmin
Monday 9 December 2019
CROSSFIT
Strength
EMOM 8
5 Over Bar Burpees
5 Push Press (43/29)
WOD
AMRAP 15
5 Strict Pull Ups
10 OHS (43/29)
50 Double Unders
BFIT
Strength
EMOM 8
5 Over DB Burpees
5 DB Push Press
WOD
AMRAP 15
5 Ring Rows
10 DB Squats
50 Double Unders
December 9, 20190 - Posted by cfbadmin
Friday 6 December 2019
CROSSFIT
Strength
4 Rounds:
6 Seated DB Press (R+L)
12 Dips
24 Push Ups
WOD
21-15-9-15-21
Deadlifts (80/50)
Box Jumps
(50 Double Unders between each set)
BFIT
Strength
4 Rounds:
6 Seated DB Press (R+L)
12 Dips
24 Push Ups
WOD
21-15-9-15-21
KB Deadlifts
Box Jumps
(50 Double Unders between each set)
- Posted by cfbadmin
Thursday 5 December 2019
CROSSFIT
Strength
1RM Back Squat
WOD
21-15-9
Back Squats (90/60)
Bar Muscle Ups
BFIT
Strength
4 Rounds:
10 DB Squats
10 DB Step Ups
WOD
21-15-9
DB Squats
Burpee C2B
- Posted by cfbadmin
Wednesday 4 December 2019
CROSSFIT
Gymnastics
EMOM 8
5-8 Strict Pull Ups
20-30s Pull Up Hold
WOD
AMRAP 21:
7 C2B Pull Ups
7 Double DB Hang C&J
7 Burpees
BFIT
Gymnastics
EMOM 8
5-8 Strict Pull Ups
20-30s Pull Up Hold
WOD
AMRAP 21:
7 Ring Rows
7 Double DB Hang C&J
7 Burpees
- Posted by cfbadmin
Tuesday 3 December 2019
CROSSFIT
Weightlifting
Work up to heavy Split Jerk
WOD
3 Rounds:
200m Sandbag Run
20 T2B
200m Run
20 Dips
BFIT
Row
12min Max Distance Row
WOD
3 Rounds:
200m Sandbag Run
20 V-Ups
200m Run
20 Push Ups