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🇺🇸 CFBH 9/11 🇺🇸

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SKILL: Take 10 mins to practice muscle up progression

WOD: (24 mins)
3min AMRAP
21/15 Calorie Row
21 Erg Burpees
Max Thrusters
C:75/55, P:65/45, Fit:55/35
Rest 3:00

3min AMRAP
18/12 Calorie Row
18 Erg Burpees
Max Thrusters
C:95/65, P:75/55, Fit:65/45

Rest 3:00

3min AMRAP
15/10 Calorie Row
15 Erg Burpees
Max Thrusters
C:115/75, P:95/65, Fit:75/55

Rest 3:00

3min AMRAP
12/8 Calorie Row
12 Erg Burpees
Max Thrusters
C:135/95, P:115/75, Fit:95/65
September-11-Twin-Towers-WTC-Memorial-15th-Anniversary-911-NYC-Untapped-Cities-SusanXu-8-600x582

 

CFBH 9.8

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Strength: Turkish Get Up
5×3 ea. side, Increase weight

“Girls of Summer”
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

WOD b: DB Strength: (12min)
3 Rounds, Increasing weight:
12x DB Bench Press
12 xDB Bent Over Rows (each arm)
12x Dumbbell Reverse Lunges (L+R=1) (Hold DB’s in hang position)
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CFBH 9.7

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Strength: Cleans
7mins to w/u to 65%
==THEN==
12min EOMOM
2×3 High Hang Cleans @ 65%+
2×3 Hang Cleans @ 75%+
2×3 Cleans @80%+

WOD a
3 Rounds: (10min)
10 Chest to Bar Pull-ups
10 Front Squats
10 Burpee

C:165/115 C2B
P:135/95 pull-ups
Fit:115/75 ring rows or JPU

WOD b
9 Minute AMRAP
9 Dumbbell Snatch (R)
27 Double Under
9 Dumbbell Snatch (L)
27 Double Under

C:60/45 Dubs
P:50/35 Dubs or singles
Fit:35/20
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CFBH 9.6

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Strength: Strict press/Push press

6 mins to w/u to 60% of Strict Press 1rm
==THEN==
6min E3MOM
7/13 @65%
(Do 7 reps of strict press then immediately go into 13 reps of push press)

WOD a
Teams of 2 (30min)
10*20*30*40*50
Cal bike
Cal row
*400m team run

Accessory work (optional)
2 Rounds:
10 Suitcase DL’s (each side)
15 Palof Press
12 Bicep Curls
:30sec side plank (each side)

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CFBH 9.5

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Strength: Front squat/Back squat
8 mins to w/u to 60% of F.S. 1rm
==THEN==
6min E3MOM
7/13 @65%
(Do 7 reps of front squat then immediately go into 13 reps of back squat)

WOD a
For time:
4 rounds
20 Weighted lunges (hold weight Farmer’s Carry style)
12 T2B
C:50/35 P:40/30 Fit: 35/20 V-ups
Can use DB’s Or KB’s

Accessory work (not for time)
2 rounds
40 banded pull-aparts
:60 sec couch stretch (each leg)
:30s hollow body hold

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CFBH 9.1

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Snatch Skill Work:

A. Burgener Warmup

B. Snatch balance – 3 x 5
Min 1: 40%
Min 2: 50%
Min 3: 60%
Min 4: Rest

Snatch pull under – 3 x 3
Min 5: 40%
Min 6: 50%
Min 7: 60%
Min 8: Rest

TnG Sq. Snatch – 5 x 2
Min 9: 40%
Min 10: 50%
Min 11: 60%
Min 12: 65%
Min 13: 65%

“Girls of Summer”

“Amanda”
For Time: (12 mins)
9-7-5
Ring Muscle up
Sq. Snatch

C: 135/95 , RMU
P:115/80, 9/7/5 Pullup/Ring dip
Fit: 95/65 , 18/14/10 Ring row/Box dip

Accessory Work: (Optional)
10min AMRAP
100m Sled Sprints
(In groups of 2. You go I go style)
Men: 3 plates Female: 2 plates

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CFBH 8.31

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Skill: Ring Muscle up

Take 10-15 mins to practice RMU for Amanda tomorrow

WOD a
10 min AMRAP:
10 Burpee Box Jump
10 DB Sq. Cleans

C: 60/45 24/20″
P: 50/35 24/20″
Fit: 40/25 20/16″

WOD b
3RFT: (10 mins)
10 Strict press
10 Push press
10 Push jerks
200m Run
*All the presses have to be done in one UB set*
5 Burpee penalty every break
C: 95/65 P: 75/55 Fit: 45/35

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CFBH 8.29

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Back Squat
8min to w/u to 70-75%
==THEN==
20 Reps @ 5lbs (~2.5%) heavier than last 20 Rep

Last 20rm. If consistent, will added 25-40lbs on their original 20rm

WOD
“Bad Mama Jama”
5 Rounds: (20 mins)
1:00 Slamballs
1:00 Hang Pwr Cleans
1:00 Wall Balls
1:00 Rest

C:95/65 20/16 50/40
P:75/55 18/14 40/30
Fit:65/45 16/12 30/20

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CFBH 8.28

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WOD
In teams of 2: (30min)
100 Front rack lunges
50 Burpees over partner (Partner holds plank)
100 S2O
50 Toes to bar (Partner does static OH hold w/bar)
100 Box jumps
50 Calorie row (Partner does dead hang from Pull-up bar)
C:115/75 P:95/65 Fit:75/55

Accessory WOD
3x 10 Strict Planche style (Hands by the hips)
3x 5-10 Wide grip strict Pull-ups

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