Month: January 2018

31st January 2018

Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

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30th January 2018

The Chief Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats   Rest 1 minute. Repeat for a total of 5 cycles.   Post rounds completed for each of the 5 cycles.  

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29th January 2018

Wod -1 Barbell Row 5 x 8 reps ( incr weight ) AMRAP 15 Min 10 Hang Snatches (115/85) 5 Lap Run 20 Wallballs (20/14)

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27th January 2018

OUT OF THE BOX – EVENING  Morning WOD 27-21-15-9: Wallballs (30/20) Sumo Deadlift High Pulls (95/65) Box Jumps (24/20) Front Rack Lunges (95/65)

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26th January 2018

Wish You A Very Happy Republic Day – Team CFH   Wod of the Month  Wod Republic Will make wod later  

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24th January 2018

Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.  

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23rd January 2018

Wod -1 Deadlift – 3Rm For 18 mins 1st min  1 Rope Climb then 1 lap Sprint 2nd min 10 DB Snatch  then 1 lap Sprint 3rd min 10 Air squats  then 1 lap Sprint

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22nd January 2018

Wod -1 Front Squat 5 x 5 same weight ( 80-90 % of 5rm ) 3 rounds of 1 Lap Single Leg Bear Walk 1 Lap Duck Walk 1 Lap Ape Walk 1 Lap Crab Walk 1 Lap Farmer Carry 1 Lap OH kb Carry Walk

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