Month: March 2017

1st April 2017

1st April 2017Warm up Dynamic warm up Skills All WOD – 3 rounds for time 35 KBS – 24/16kg 30 Push ups 25 Pull ups 20 Box jumps 30/24” WOD – AMRAP in 8 minutes 10 Rounds Med ball run 20 seconds Active hang After bash Stretch

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31st March 2017

Warm upBarbell warm up  Skill Front squat WOD – PR 5-4-3-2-2-1-1-1   After bash Work on your weakness Mobility

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29th March 2017

Dynamic warm upSkills All WOD- AMRAP 3 Minute 3 Power Cleans (115/85) 3 Front Squats 3 Push Jerks Rest 3:00 Minute AMRAP 3 Minute 3 Power Cleans(135/95) 3 Front Squats 3 Push Jerks Rest 3:00 Minute AMRAP 3 Minute 3 Power Cleans(155/105) 3 Front Squats 3 Push Jerks   Courtesy – Sourabh Dubal

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28th March 2017

Dynamic warm up AMRAP 18 minutes  40 Ground to Overhead   30 OH weighted lunges – 25/15lbs 20 Dumbbell Snatches (50/35#) 10 C2B Pull-ups After bash Plank hold 3 minutes stretch

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27th March 2017

Dynamic warm upSkills DU WOD – AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats 20 double unders After bash Stretch

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24th and 25th March 2017

Warm up  GDW Skill All WOD – 17.5  10 Rounds For Time  9 Thrusters  35 Double unders  Rx – 95lbs / 65lbs – DU Scaled – 65/45lbs and Single unders

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19th March 2017

Box is under renovation We will do OTB in Rugby ground vasant kunj for next few days  Morning OTB is 7-8am  Evening OTB is 6-7pm Watch this page for more update about next workout. Thank you Team CFH

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18th March 2017

Dynamic warm up  Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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