by Jennifer Adams | Oct 23, 2019 | CFR Benchmarks, Metabolic Conditioning, Uncategorized, WOD
STRENGTH 1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00 – Roughly 90% of 1RM. 2) Deadlift: Build to a Metcon Weight over the course of 3 sets. CONDITIONING For time: 21-15-9 Deadlift (225, 155) Bar Facing Burpees 8:00...
by Bill | Apr 5, 2019 | CFR Benchmarks, Skill, WOD
Metcon: 8 rounds for time: 4 muscle ups 8 handstand push ups 13 barbell lunges (135,95)
by Bill | Mar 28, 2019 | CFR Benchmarks, Metabolic Conditioning, WOD
STRENGTH Push Jerk: 1RM. Rest 2:00 METCON: “Billy” For Time: 100 meter Run 100 Ground to Overhead (95,65) any method can be used/alternated every 4:00, you will be running in increment of +100 meters ie, 4:00 200 meters, 8:00 300 meters, 12:00 400 meters,...
by Bill | Nov 21, 2018 | CFR Benchmarks, Metabolic Conditioning, WOD
Metcon: Brutal Partner WOD: 10 rounds for Time: 20 Deadlifts (135,95) 20 Push Press (135,95) 20 Back Squats (135,95) 10 Pull Ups
by Bill | Nov 1, 2018 | CFR Benchmarks
Metcon: “Raymond” 5 rounds for time of: 11 clapping push ups 2 double bodyweight deadlifts 10 bodyweight cleans Happy Birthday Raymond! IN honor of his birthday, 11/2/10, we will be doing “Raymond”.
by Bill | Aug 21, 2018 | CFR Benchmarks, WOD
METCON: “CFR Walk” For time: Kettlebells Front Rack Walk, 1.5/1 pood, 400 m Farmers Walk (Kettlebell), 1.5/1 pood, 400 m Waiter Walk (Left Arm), 1.5/1 pood, 200 m Waiter Walk (Right Arm), 1.5/1 pood, 200 m Goblet Walk, 1.5/1 pood, 400 m THEN GHD Sit-ups 5 sets...
