CFSTK WOD 09/08/20

Posted on Aug 8, 2020

CFSTK WOD 09/08/20 A. 15m AMRAP: 100m Farmers Carry (50m ES) 12 HRPU B. 12m AMRAP: 12 Alternating Single Arm Dumbbell Clean & Jerk 32 Double-Unders* *20/40 Singles

CFSTK WOD 08/08/20

Posted on Aug 7, 2020

CFSTK WOD 08/08/20 A. 3 Rounds for time: 400 Meter Run OR 500 Meter Row OR 2mins Star Jumps/Speed Skaters/Single Skips 30 Russian Dumbell Swings 20 DB Zombie Sit Ups 12m Timecap – Rest 5mins – then; B. 10m AMRAP of: 1 Single Arm Devils Clean 1 Single Arm Front Squat 1 Single Arm Push […]

CFSTK WOD 07/08/20

Posted on Aug 6, 2020

CFSTK WOD 07/08/20 A. 6 Rounds for time; 6 DB Turkish Get Ups 3 E/S 12 DB Front Rack Reverse Lunge 24 DB Front Rack Marches B. 4 sets of: 60s Max Distance Handstand Walk* 60s Rest *60s Marching/HS Hold/60s Wall facing shoulder taps

CFSTK WOD 06/08/20

Posted on Aug 5, 2020

CFSTK WOD 06/08/20 A. Run for 30-40mins around your block or blocks.. Dont worry about distance, don’t worry about pace. Just jog.

CFSTK WOD 05/08/20 – WHAAAA HAPPEN WHEN?SDAY!

Posted on Aug 4, 2020

A. 4 rounds for Max Reps 60 seconds of Double Unders* 60 seconds of Alternating Dumbbell Snatches 60 seconds of V-Ups** 60 seconds of DB Push Press (alt every 7 reps) 60 seconds of Goblet Squats 60 seconds of Pull-Ups 60 seconds rest. *If you can do 1 double under you MUST do Double Unders […]

CFSTK WOD 04/08/20

Posted on Aug 3, 2020

CFSTK WOD 04/08/20 21 DB DL’s 15 Hollow Rocks 9 Single Arm DB Burpee B. 3 sets of: 10 DB Z-Press (Light/Mod x 7-10 E/S, Heavy x 5-7 E/S) 10 Overhead Squats (10 E/S)

CFSTK WOD 03/08/20

Posted on Aug 2, 2020

CFSTKW OD 03/08/20 A. 20m AMRAP 20 Squat Jumps 20 Diamond Push ups 20 Jump Lunges 20 Wide Grip Push Ups B. Extra Special Fun Tabata (12 x 20s On/10s Off) Int 1: DB Good Mornings Int 2: DB Swings Int 3: Single Arm Rows from Plank (Alt Arms each round)

CFSTK Games Weekend – Sunday

Posted on Aug 1, 2020

CFSTK Games Weekend – Sunday CFSTK Games Ev5. ‘Popeye’ For time: 100 Doubles* 30 DB Front Squats (alt arms ev 5reps) 100 Doubles 30 DB Hang Power Cleans (alt arms ev 5reps) 100 Doubles 30 DB Hang Squat Cleans (alt arms ev 5reps) 100 Doubles *70 Doubles/90s for Max reps/140 Singles CFSTK Games Ev6. ‘Psoas […]

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