• 141230 CFSB
  • Strength: 1a) Strict Press 80% x 2 x 2 85% x 3 x 2 90% x 1 85% x 2 1b) Ring muscle up progression – Turnover 7 x 3 Conditioning: wall balls (20/14) double-unders muscle-ups

  • December 29, 2014
  • 141229
  • Strength: 1a) Back squat 80% x 2 x 2 85% x 3 x 2 90% x 1 85% x 2 1b) Ring muscle up progression – Hips to rings 7 x 3 Conditioning: chest-to-bar pull ups hand release push ups goblet squats (24/16 kg) burpees

  • December 28, 2014
  • 141226 CFSB
  • Strength:1a) Power snatch + Hang (squat) snatch60%(snatch) x 270% x 2 x 180% x 175% x 2 x 1 1b) Power clean + Hang (squat) clean60%(clean) x 270% x 2 x 180% x 175% x 2 x 1 Conditioning: Back squat Hang power clean

  • December 25, 2014
  • 141224 CFSB
  • Strength: 1a) Back squat 85% x 5 x 3 1b) Strict HSPU 5 x 3   Conditioning: Christmas Eve WOD

  • December 23, 2014
  • 141223 CFSB
  • Strength: 1a) Push press 65%(Jerk) x 1 x 3 70% x 1 x 3 75% x 3 x 2 1b) Kipping HSPU 5 x 1 Conditioning: Row Double unders Box jumps Hand-release push ups Kettlebell swings

  • December 22, 2014
  • 141222 CFSB
  • Strength: 1a) Deadlift 85% x 5 x 3 1b) Strict HSPU 5 x 3 Conditioning: Snatches Pull ups Wall ball shots Burpees

  • December 21, 2014
  • 141219 CFSB
  • Strength: 1a) Front squat 85% x 5 x 2 1b) Double unders 5 x ~10 Conditioning: Ring Dips Box jumps (24/20) Hand release push ups KBS (32/24 kg)

  • December 18, 2014
  • 141218 CFSB
  • Strength: 25min running clock A) Snatch (squat) 60% x 3 70% x 3 80% x 3 x 3 B) Clean (squat) and Jerk 60% x 3+1 70% x 3+1 80% x 3 x (3+1) Conditioning: Ground to Overhead Wall balls

  • December 17, 2014
  • 141217 CFSB
  • Strength: 1a) Back squat 85% x 5 x 2 1b) Double unders 5 x ~10 Conditioning: Thrusters Front Squats Burpee over bar Pull up

  • December 16, 2014
  • 141216 CFSB
  • Strength: 1a) Push Press 60% (Jerk) x 2 x 3 70% x 3 x 3 Conditioning: Row Sit ups Toes-to-bar Pistol squats

  • December 15, 2014