Workout of the Day

Workout of the Day

CF 416 Daily – April 24, 2014

  THURSDAY 6AM CLASS IS ON! Strength Back Squat OTM x 8 3 reps @ 85% of 5RM from April 21, 2014 *Complete 7 Russian KB Swings after each set(53/35)   WOD 3 Rounds for time: Run 500m 15 x Toes to bar 40 x Double Under *Scale double unders with…

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CF 416 Daily – April 23, 2014

Skill OTM x 10 Strict Pull-ups – 2 x Assisted Pull-ups OTM x 5, 8-10 reps OTM x 5 DB Hammer Curls Kipping Pull-ups HSPU Walking HS Kipping Muscle-up   WOD 12 Min AMRAP 10 x Box Jump (24/20) 10 x Hand Release Push-up 10 x Ring Row    

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CF 416 Daily

  Make sure you check out the info on our latest strength/skill cycle here Skill OTM x 10 – work for 30 sec each minute on your chosen skill – Strict Pull-up – 3 x 3 sec negative each minute (for first 5 min), 8 reps DB bent over row…

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