Month: June 2012

29th June2012

Warm UP 3 Rounds of 10 Air Squats 10 Push Press-PVC 10 OHS – PVC 10 Striders   WoD Hang Squat Clean 3 – 3 -3 -3 Heavy Thrusters 3 – 3 – 3 – 3   Afterbash Stretch

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27th June 2012

Warm Up 2 Rounds 40 Jumping Jacks 40 Foot Tapping (Medicine Ball) 20 Push Ups BARBELL Warm Up WoD Front Squats 5-5-5-5-5 Back Squats 5-5-5-5-5 AfterBash 50 Sit Ups 50 Back Extns

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26th June 2012

Warm Up 3 Rounds of 30 Jump Jacks 10 Frog Jumps 10 Striders WoD For Time : 3 Rounds of 7 Deadlifts (100/70 Kg) 14 Pull Ups 3 Mins Rest For Time 21-15-9 : Wall Balls Shots (9/7Kg) Overhead Weighted Walking Lunges (15/10Kg) Afterbash Full Body Stretch

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25th June 2012

Warm up 10 Rounds of box 10 sets of 10 reps of alternate Jumping jacks and high knees WOD The Chipper For time: 60 KB Swings – 24/16kg 50 Burpees 40 Pull ups 30 Push ups – hand release 20 Push press – 95/65 lbs 10 SDHP – 95-65 lbs (Cap in 30 minutes) Afterbash […]

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23rd June 2012

Saturday Warm Up 400 Mtr Run 3 rounds of 10 Push Ups 10 Squats WOD For Time : 30 Pull Ups 30 Wall Ball Shots (9/7 Kg) 40 Front Squats (40/25Kg) 40 Push Press (40/25 Kg) 50 Sit Ups 50 Back Extensions Afterbash Partner Stretch

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22nd June 2012

Friday Warm up 200 jump rope 3 rounds of 10 push press 10 OHS 10 scorpions WOD Snatch pull 3-3-3-3-3 Clean Pull 3-3-3-3-3 After bash Weighted pull ups 3-3-3-3 Full body stretch and Yoga by Coach Naveen Arya

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21st June 2012

Thursday Dynamic Warm up WOD Run 5km for time After bash Stretch 50 incline push ups or 20 decline push ups Thursday’s are usually rest days at CFH but today team wanted to go for a 5km run.

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20th June 2012

Wednesday Warm up 3 rounds of 5 Burpees 10 push ups 15 squats WOD 5 rounds for time 20 KB-SDHP(24kg, 16kg) 10 Burpee box jumps After bash 5X5 forward roll

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19th June 2012

Tuesday Warm up 150 jump rope 3 rounds of 10 thrusters 10 OHS 10 striders WOD 6 rounds of 10 thrusters (35kg, 20kg) 15 toe to bar For time After bash Relax, rest, recover

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18th June 2012

Monday Warm up 3 rounds of 100 jump jacks 20 sit ups WOD 5 rounds of 5 hang snatch (35kg, 20kg) 25 double under (75 singles) For time 3min rest AMRAP in 7min Wall ball shots (10kg, 5kg) After bash Lower body stretch plus enjoy the Monday morning rain

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