Wods

22nd August 2012

Wednesday Warm up 3 rounds of 100 skipping 30 jump jacks 10 Sampson stretch WOD AMRAP in 15min 5 pull ups 10 squats 15 KBS (24kg, 16kg) After bash 50 sit ups 50 back extensions

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21st August 2012

Tuesday Warm up 3 rounds of 5 Burpees 10 squats 15 sit ups WOD Sandwich WorkOut for time 400m run 21-15-9 reps of Body weight dead lift Hand release push ups 400m run After bash Full body stretch

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20th August 2012

Monday — We’re Back Warm up 4 sprint shuttle run 100 jump rope 20 step lunges 20 iron cross WOD Do unbroken task, and then move to the next – Max pull ups (or ring rows) Max push ups (hand release) Max Burpees Max air squats Max toes to bar (or leg raises) Max double […]

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Find your Greatness

18th August 2012 — Saturday Somehow we’ve come to believe that Greatness is only for a chosen few, for the superstars. The truth is that Greatness is for all of us. This is not about lowering your expectations; it’s about raising them for every last one of us. Greatness is not at one special place, […]

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Box Under Renovations

14th August 2012 — Tuesday CFH will be closed on Friday and Saturday as our box is going under some renovations. Go for an outdoors WOD instead (run, fly a kite or climb some walls and power clean some rocks), you’ll soon see CFH’s new and improved look. Sorry for any inconvenience caused.

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12th August 2012

Sunday Warm up 3 rounds of 100m suicide drills WOD 5 rounds (time each round separately) 400m run 2min rest After bash Hand stand walk practice

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11th August 2012

Saturday Warm up 2 rounds of 75 jump rope 35 jump jacks 10 Sampson stretch WOD Death by Holds 4 rounds of – Hold for 40sec and rest for 20sec Push up Squat Pull up Plank Leg raise After bash Team CFH went for some sports wall climbing

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10th August 2012

Friday Warm up 3 rounds of 50 jump rope 5 push ups 10 squats WOD Power clean 3-3-3-3 Clean squat 2-2-2-2 After bash Work on your weakness – hand stands, double under, pull ups

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