We hope all members can join us for the CF2120 Holiday Party this Saturday at 4pm. If you did not receive the evite we do apoligise but please attend if you can? WU: AL, CPD Choose Endurance or Strength wod? Endurance WOD: FT – get started right at the bell! Set up & go 100… Read More »
WU: yea C. AA WOD: Tabata this: Push ups- on feet for rest time. Squats (rx=hold bottom for rest 10sec) Hollow rocks – on feet for rest time.(when form gets rotten, go to star plank) The Saggy burpee! OFFRT! STRENGTH: Press 8×3 @85% :60 – change grip location every set.
WU: COACH’S BREIF on movements below: Then send them. WOD: Not for time 800 m run 50 mt climbers 20 hollow rocks 15 strict push ups 30 squats 400m run 100 bicycle SU (1-fers) 1 minute starfish plank hold 15 strict push ups 30 squats Run 200 m 4X10 bb OHS (hands 1” closer than… Read More »
WU: Shoulder / Hip mobility WOD: 15-Minute Amrap. Go + 1 rep on 5/10/15 and burpee each round. 5/10/15 pull ups, push ups, squats Run 50 m 1 burpee at blue wall STRENGTH: Push Press 8X2@80%
Team 2120 CAF Tri members. Well done Crew. WU: Get set up and get going. WOD: FT // 40 minute cap!!!! 10 body blasters 50 squats 40 DU 30 push ups 20 TTB 10 sq clean thruster 135/95 Run 1 mi 10 sq clean thruster 20 TTB 30 push ups 40 DU 50 squats 10… Read More »
More Muscle has been ordered and is on its way to the box this week! WU: 5 minute mobility drill followed by 10 burpees, 10 superman rocks, 10 sit ups X2 WOD: 13 good minutes 40 abmat sit ups 15 pull ups GA:6 20 push ups GA: 8 HRPU 25 squats GA: 12 Skill/Strength: 15 minutes of… Read More »