Met Con
Death by Bike or Rower
With a continuously running clock perform:
1 cal in first minute
2 cals in the second minute
3 cals in the third minute
…..
Continuing on for as long as you are able.
All posts by CFC Team
TUE WOD 26/03/19
Met Con
Air Force
For time:
20 Thrusters, 42.5/30kg
20 Sumo Deadlift High-pulls, 42.5/30kg
20 Push Jerks, 42.5/30kg
20 Overhead Squats, 42.5/30kg
20 Front Squats, 42.5/30kg
Every 1 min (starting at 0:00) complete 4 burpees
Air Force
For time:
20 Thrusters, 42.5/30kg
20 Sumo Deadlift High-pulls, 42.5/30kg
20 Push Jerks, 42.5/30kg
20 Overhead Squats, 42.5/30kg
20 Front Squats, 42.5/30kg
Every 1 min (starting at 0:00) complete 4 burpees
MON WOD 25/02/19
Met Con
OPEN WOD 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 9/6kg, 10/9′
19-cal. row
OPEN WOD 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 9/6kg, 10/9′
19-cal. row
SAT WOD 23/02/19
Met Con
OPEN WOD 19.1
OPEN WOD 19.1
FRI WOD 22/02/19
Met Con
In partners complete for time:
50/36 cal row
80 dumbbell snatches 22.5/15kg
35/27 cal row
60 dumbbell snatches 22.5/15kg
25/18 cal row
40 dumbbell snatches 22.5/15kg
In partners complete for time:
50/36 cal row
80 dumbbell snatches 22.5/15kg
35/27 cal row
60 dumbbell snatches 22.5/15kg
25/18 cal row
40 dumbbell snatches 22.5/15kg
THU WOD 21/02/19
Strength
Deadlift 2RM
Deadlift 2RM
WED WOD 20/02/19
Met Con
Tabata This
Row for cals
Rest 60s
Air squat
Rest 60s
Pull ups
Rest 60s
Push ups
Rest 60s
Sit ups
Tabata This
Row for cals
Rest 60s
Air squat
Rest 60s
Pull ups
Rest 60s
Push ups
Rest 60s
Sit ups
TUE 19/02/19
Met Con
3 rounds for time of:
15 dumbbell front squats 22.5/15kg
12m handstand walk
9 hanstand push ups
TIMECAP: 9 mins
Rest 5 mins
For time:
30 dumbbell cleans 22.5/15kg
35 knees-to-elbows
40 ring dips
TIMECAP: 9 mins
3 rounds for time of:
15 dumbbell front squats 22.5/15kg
12m handstand walk
9 hanstand push ups
TIMECAP: 9 mins
Rest 5 mins
For time:
30 dumbbell cleans 22.5/15kg
35 knees-to-elbows
40 ring dips
TIMECAP: 9 mins
MON WOD 18/02/19
Met Con
For time:
400m run
15 clean & jerks 60/42.5kg
3 rope climbs
400m run
12 clean & jerks 60/42.5kg
2 rope climbs
400m run
9 clean & jerks 60/42.5kg
1 rope climb
For time:
400m run
15 clean & jerks 60/42.5kg
3 rope climbs
400m run
12 clean & jerks 60/42.5kg
2 rope climbs
400m run
9 clean & jerks 60/42.5kg
1 rope climb
SAT WOD 16/02/19
MET CON A
15-12-9 rep rounds for time of:
Burpees
Chest-to-bar pull ups
MET CON B
15-12-9 rep rounds for time of:
Burpees
Pull ups
15-12-9 rep rounds for time of:
Burpees
Chest-to-bar pull ups
MET CON B
15-12-9 rep rounds for time of:
Burpees
Pull ups
