by chesterfieldcf | Jan 21, 2019 | Uncategorized
Pre WOD Five sets of: Push Press x 3-4 reps Rest 2 minutes Build to today’s heavy 3-4 reps. WOD Rowing “Helen” Three rounds for time of: 400 Meter Row 21 Kettlebell Swings (24/16 kg) 12...
by chesterfieldcf | Jan 20, 2019 | Uncategorized
WOD Warmup: 3 Sets Not For Time 10 Alteranting Kettlebell Push Press 5 Single Arm KB Snatch/arm 30sec Hollow hold Flutter Kicks A) Half Kneeling Barbell Press 21X1; 2-3reps/knee x 3 sets; rest 60sec (each set consists of 4-6 reps with 2-3 reps in each kneeling...
by chesterfieldcf | Jan 19, 2019 | Uncategorized
WOD Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Push Presses (95/65 lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lb DBs)...
by chesterfieldcf | Jan 18, 2019 | Uncategorized
Pre WOD Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Bar-Facing Burpees Compare results to October 12, 2018. WOD Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30...
by chesterfieldcf | Jan 17, 2019 | Uncategorized
WOD Warmup: 10 Turkish Get Ups – Not For Time (5/arm – advancted folks can experiement with barbell TGU) A) Front Squat 00X1; 4,4,4; (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest as needed B) For...
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