Archive for July, 2013

CF Football Total

Wednesday, July 31st, 2013

CFM_Endur_07_31_13

 

CFM Endurance kicking ass, relay style!

 

WOD:

Rest as needed between lifts

Power clean 1x rep 

Back squat 1x rep 

Bench press 1x rep 

Deadlift 1x rep 

 

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Skill of the month:

Double unders

Tansey’s 40th Birthday WOD

Tuesday, July 30th, 2013

Ryan_06_13_13

Happy Birthday Ryan!

 

 

WOD:

Max rounds in 15 minutes:

10x Wall-ball (20#/14#) 

10x Toes to bar 

10x Box jump (24 inch/20 inch) 

10x Push-ups

 

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Skill of the month:

Double unders

CFM Endurance WOD: 07/30/13

Tuesday, July 30th, 2013
RELAY RACE NIGHT
Show up to track and have some fun!

CFM Endurance Update

Monday, July 29th, 2013

CFM Endurance will be meeting at the track tomorrow night for relay races. These races will be held monthly.

Teens: 07/29/13

Monday, July 29th, 2013

 

Strength:
Back squat
30-20-10 reps
Agility:
Sprint drill-forward back left right
WOD:
10 minute AMRAP
100m Sprint 
10x Wall kick ups
10x Air squats
Cash out:
100x Hollow rocks

Run and Gun

Monday, July 29th, 2013

Run_n_Gun_Baby

 

WOD:

4 rounds

Run 400m 

12x Pistols, left leg 

Run 400m 

12x Pistols, right leg 

 

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Skill of the month:

Double unders

Sunday Funday

Sunday, July 28th, 2013

Pyramid

WOD:

Run 800m

Then:

21-15-9 reps

Squat Cleans (95#/65#)

KB Swings (55#/35#)

Sit ups

Then:

800m run

 

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Skill of the month:

Double unders

CFM Endurance WOD: 07/28/13

Saturday, July 27th, 2013

Long Interval

3 x 1 mile  

Rest 4:00 minutes

Team Saturday

Saturday, July 27th, 2013

Katie_Eric

“3 mins of Fury…..6 Times”

WOD:

1 team member working at a time

No rest between stations

1) 800m Row / 3 min time cap

2) 60 Balls Slams (20/14) / 3 min time cap

3) 60 box over jumps (24/20) / 3 min time cap

4) 60 OHS (95/65) / 3 min time cap

5) 60 T2B / 3 min time cap

6) 200 Double unders / 3 min time cap

 

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Skill of the month:

Double unders

Teens: 07/27/13

Friday, July 26th, 2013
Back squats:
4-3-2-3-4
WOD:
For time:
Run 800m
50x Jump ropes
40x Wall balls 
30x V-ups 
20x Burpees
10x Pull-ups
Post time to comments.