WOD 30.12.15

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[caption id="attachment_3577" align="aligncenter" width="642"] 5:30PM CLASS[/caption] Warm Up: 2RNFT: 30 Double Unders/50 singles 3 Power cleans 3 Hang Power Snatch Strength:Barbell Cycling COMP: A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as…

WOD 29.12.15

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[caption id="attachment_3574" align="aligncenter" width="642"] Justin[/caption] Warm-up: Snatch Mobility with coach Snatch barbell warm-up on your own Strength: 15 minutes to establish Snatch-Heavy single for day Workout 5 RFT: COMP: 10 Jerks, 155/105 10 TTB 10 Burpees FIT: 10 Jerks, 135/95 (FIT -): 115/75 10 TTB :Knee Raises 10 Burpees NOVICE:…

WOD 28.12.15

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[caption id="attachment_3571" align="aligncenter" width="642"] Tyler[/caption] Warm-up: Row 1,000m/Run 800m Clean mobility (on your own) Clean Barbell warm-up with coach Strength: (15 Minutes) 1RM Squat Clean WOD: (For Time) COMP: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power Cleans, 225/155 FIT: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Power…

WOD 22.12.15

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[caption id="attachment_3558" align="aligncenter" width="642"] 1st place in the Inaugural CFV Ugly/Fun sweater kickball EXTRAVAGANZA! Team -Holy Ball Busters! Team Captain Mallory![/caption] Warm-up: 3RNFT: Run 200M 3 Power Cleans (at Workout Weight) 3 Hand Stand Push-up or Push-ups 3 Ring Dips/Bar Dips/Box Dips Workout 1: For Time COMP: 15-10-5: Power Clean,…