SUNS OUT, GUNS OUT 1130 @ BOX
CFK WARM UP
TEKKERS: PUSHING/PULLING MOVEMENTS ON THE RIG
WOD – 15M AMRAP
30 DOUBLE UNDERS
20 BOX JUMPS
10 PULL UPS
SEE YOU AT THE BOX 1130
Deano
CFK WARM UPTEKKERS : DOUBLE UNDERS
WOD – THE BIG CHIPPER
100 DOUBLE UNDERS/150 SINGLES – BUY IN
90 AIR SQUATS
100M RUN
70 AB MAT SIT UPS
60 KBS
50 WALKING LUNGES
100M RUN
30 PRESS UPS
20 PULL UPS
10 BURPEES
100 DOUBLE UNDERS/150 SINGLES – CHECK OUT
SUNS OUT, GUNZ OUT!!1130 @ THE BOX
CFK WARM UP – EXTRA BURPEES FOR STAN
SKILLS – EMOM 10 – PULLING / PUSHING (BARS ALLOWED)
WOD – AMRAP 15
15 BOX JUMPS
12 OHS (OHS SQUATS)
9 TTB (TOES TO BAR OR HANGING BASKETS TO BE SCALED)
6 PRESS UPS
NICE DAY FOR IT OUT THERE, BE THERE FOR MORE FUN IN THE SUN!!
Team,
Time to get out and play again, see you up the BOX at 1130 for a review of some drills and skills then todays WOD!!
CFK WARM UP
SKILLS – REVIEW – SQUATS / OHS / KETTLE BELLS / INTRO TO THE RIG
WOD – 5 RFT (ROUNDS FOR TIME)
RUN 200M
20 GOBLET SQUATS
20 SIT UPS
10 PULL UPS / SCALED (RINGS/ROPE ECT)
5 BURPEES
RUN 200M
BRING A WARM TOP – NO WOOLIE HATS!
Morning Team, Ok might be a bit extreme today, but I’m still up for it if you are J
1130 meet up the Box – Last Intro session today, which will put together a lot of the stuff we have been talking about and put in a few new moves to improve that squat and stability in the Core.
TECKERS: EMOM 10
ODD – PUSHING
EVEN – PULLING
DISCUSS VARIATIONS OF MOVEMENTS
WOD:
15 Min AMRAP
40 SQUATS
30 SIT UPS
20 PRESS UPS
10 OHS
5 MED BALL THRUSTERS
WET WEATHER – IE TOTAL WET OUT!! EVERYONE IN A SQUASH COURT FOR DEANOS SPECIAL WOD!!!
SEE YOU THERE
Deano
Team CFK,
Running with today’s training, all starts at 1200hrs for all levels. Please see below:
CFK Warm up
TREKKERS
Cleans (breaking down the movement), which will be scaled down to medicine ball cleans for those that require it.
WOD
21-15-9
Cleans RX 40/30kg
Burpees
TTB Scaled version will be Hanging baskets, Leg raises or whatever is achievable dependant on who turns up
See y’all at 1200!!!!
Dan G
Tue 10/11/15 – 1200 @ BOX
CFK WARM UP
CHIPPER DAY – FOR TIME
200M RUN
80 SQUATS
70 PRESS UP
60 SIT UPS
50 DOUBLE UNDERS
40 BURPEES
30 PULL UPS
20 TOES 2 BAR
10 PISTOL SQUATS
200M RUN
SMILE BABY
Workout 15.1 (SHE’S BACK!!)Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars – scaled knees to bar / hanging baskets
10 deadlifts (50/40kg)
5 snatches (50/40kg) scaled push press
WORKOUT 15.1a
1-rep-max clean and jerk / Push press
6-minute time cap
Weather allowing its barbell day:
Burgener Warm up Drills
WOD:
Bear Complex:
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground
WARM UP – CFK
SKILLS EMOM – DOUBLE UNDERS ODD, PUSHING EVEN
WOD – CINDY (yes another girl)
AMRAP 20 MIN
5 PULL UPS
10 PRESS UPS
15 AIR SQUATS
See ya there 1200 @ box
CrossFit Keelhaul 