Rest Day

"The Best Rest Day So Far"


You are more than halfway through the month! I am proud of all of you. Cheat meals will come soon. Keep your head in the game and your eye on the prize!

 

The COW for next week will be 50 GHD Sit-ups for time. Both hands must touch the floor and the pad to count.

 

Looking forward to another great week at CFT!

 

I know it is a little late but this is awesome!

Dim lights Embed Embed this video on your site

2008 CF Games

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

155/100 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

 

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

 

 

CF at home:

 

10 rounds for time of:

10 push-ups

10 sit-ups

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

 

Dim lights Embed Embed this video on your site

 

Christine

"Christine"

3 rounds for time of:

500m Row

12 Body weight Dead-lifts

21 Box jumps

 

 

CF at home-

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are body rows, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

 

Dim lights Embed Embed this video on your site

 

WOD

Strength:

Squat 10x2 @ 65% of 1 RM (30 secs rest)
Strict Pull Ups 5 x max reps


WOD:

Three rounds for time of: 
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments

 

Zone vs. Paleo

You need to be a subscriber to the CF Journal to view this. If you want to read it and do not want to subscribe, ask me and I will print a copy off.

 

DiaFranBeth

21 Deadlifts (225/135)

21 Handstand Push-ups

15 Thrusters (95/65)

15 Chest to bar pull-ups

9 Squat cleans (135/95)

9 Ring dips

 

Post time to comments.

 

 

CF at Home:

4 rounds of:

400 meter runs

rest 1 to 2 minutes between rounds.

 

PaleoSnax Seriously thinking about getting these for the gym. Please let me know what you think in the comments.

Rest Day

Rest Day


What if no one were fat?


Had a great week of classes! Glad everyone is already seeing some improvements with the zone/paleo. Keep up the great work!


Team WOD

As many rounds as possible in 20 minutes of:

 

Snatches (95/65)

Push-ups

Thruster Ladder

Strength:

Back Squat

5-5-5

 

WOD:

1 thruster the first minute

2 thrusters the second minute

3 thrusters the third minute

Continue until you can't keep up with the clock

95/65

Advanced- 115/80

Note: You should only choose advanced weight if you feel you can complete 8 rounds with that weight

 

 

CF at home-

100 Ft. Walking Lunges

21 Sit ups

21 Supermans

100 Ft. Walking Lunges

18 Sit ups

18 Supermans

100 Ft. Walking Lunges

15 Sit ups

15 Supermans

100 Ft. Walking Lunges

12 Sit ups

12 Supermans

100 Ft. Walking Lunges

9 Sit ups

9 Supermans

 

A superman is when you are laying on the floor, on your stomach, arms fully extended over head.  You begin the movement by picking up your arms and legs, holding for a second and then returning to the floor.

Class Cancelled

Wod Cancelled Due To Weather Conditions.


Sorry, but enjoy the game this evening! See you all tomorrow.


Drive safe

Ten Rounds

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Post time to comments.

 

CF at home do the same work out but sub body rows or thrusters for pull-ups

 

Page 123 of 127

123

Try Us

 Nov   December 2017   Jan

SMTWTFS
   1  2
  3  4  5  6  7  8  9
10111213141516
17181920212223
24252627282930
31 
Julianna Willis Technology

Reebok Crossfit Nano 2.0

 

 

 

Latest Comments

Forging Elite Websites