Wednesdy 01.29.14

On January 29, 2014, in CF Teens, by Dana

Strength: 3×3 Power Clean Workout: Amrap 6 3 Power Cleans 5 Burpees 10 KBS Rest 2 Min Amrap 6 3 Power Cleans 5 Burpees 10 KBS    

 

Tuesday 01.28.14

On January 29, 2014, in CF Teens, by Dana

Workout: 40 Box Jumps 30 Bar Jumps 30 Thrusters 30 Bar Jumps 20 V-Ups 30 Bar Jumps 10 Back Squats

 

Tuesday 01.14.14

On January 14, 2014, in CF Teens, by Dana

Warm Up Tabata Row 30 seconds of work 10 seconds rest 8x Warm Up Tabata Row 30 seconds of work 10 seconds rest 8x Skill: Kipping Workout: Amrap 15 5 Pull Ups 15 Wt SitUps 25 Air Squats

 

Thursday 01.02.14

On January 2, 2014, in CF Teens, by Dana

Strength: 4×30 sec Plank Holds 30 sec rest btwn sets Workout: 4 Rounds of: 6 Pull Ups 12 Burpees 400m Row Cash Out: 4×20 Weighted Sit Ups

 

Tuesday 12.17.13

On December 17, 2013, in CF Teens, by Dana

Workout: 10-8-6-4-2 Reps of Push Presses Burpees Box Jumps *Rest 5 minutes 5 x 100m sprints on the Rower every 2 minutes   Workout:

 

Wednesday 12.11.13

On December 11, 2013, in CF Teens, by Dana

Skill: Hang Power Cleans Workout: Amrap 12 3 Wall Climbs 6 Deadlifts 3 Hang Power Cleans

 

Thursday 12.05.13

On December 5, 2013, in CF Teens, by Dana

  SKILL WORK A) Double Unders Practice 30 seconds on, 30 seconds off for 7 minutes B) Hang Power Cleans Workout: 14 minute AMRAP 7 Hang Power Cleans 14  Sit Ups 21 Air Squats 100m Sprint

 

Wednesday 12.04.13

On December 4, 2013, in CF Teens, by Dana

  Workout: 200m Run then 5 Rounds of: 8 Wallballs 8 KBS 200m Run then 5 Rounds of: 8 Plated Burpee Hops 8 OH Lunges

 

Tuesday 12.03.13

On December 3, 2013, in CF Teens, by Dana

    Workout: PARTNER WOD: In teams of 2 complete the following 15 minute AMRAP 10 Med Ball Clean and toss to partner 15 Situps with ball toss to partner 20 Partner Box Jumps 400m Partner Run

 

Thursday 11.21.13

On November 21, 2013, in CF Teens, by Dana

  Workout:  4 rounds for time: 400m Run 15 T2B 25 OH Lunges

 
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