For effort:
7 min Row @ 50%
60 sec of Push-up burpees as fast as possible
7 min Jump Rope
60 sec of Push-up burpees as fast as possible
7 min Row @ 50%
Post meters rowed and burpee reps to comments.
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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January
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- A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 secA2...
- As many rounds as possible in 20 minutes:6 Wall Ba...
- A. Press, 3-5 reps x 3 sets, 180 secB1. Close Grip...
- Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec+Bu...
- 21, 18, 15, 12, 9, 6, 3 rep rds:Power Snatch - 75/...
- Front Squat, 3-3-2-2-1-1, 180 sec+12, 9, 6 rep rds...
- For time:30 GHD Sit-ups10 Press @ 90% RM - no push...
- A1. Bench Press, 5-3-1-5-3-1, 120 secA2. Chin-ups,...
- 10 min jump rope - alternate high knee, double, si...
- Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec+For time:15...
- Press, 1-1-1-1, 180 sec+AMRAP @ 85% 1RM Press x 1 ...
- For those of you who did FGB yesterday...
- The Funnest WOD - EVER!!!
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January
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8 comments:
WOD: as above
1565m/22/350+(Dbl Undrs & lost count)/13/1530m
Good workout after yesterday FGB
out
Didnt have time to do the posted wod, did 5 km walk/ run in 50 mins @ home.
Thursday WOD:
A. Push Press, Push Jerk, Split Jerk 1rep each 3rnds for warm up.
Got to 135#
B. Press 1-1-1-1-1 120sec to Max.
Max. 105#
C. Press AMRAP @ 85% previous
Reps 8
D. 5 Rnds for reps
30sec KBS - 24kgs 13/13/13/13/13
30sec Box Jump - 20" 13/15/14/15/16
30sec Squats 26/23/22/26/23
90sec Rest
thanks for the push Mike!! Have a massage booked for tomoro. Taken day off and will eat more, so you say i should.
out
WOD:
A.Press-Max 70
B.AMRAP- 60# -7reps
+
AMRAP
30sec KBS-15/16/19/18/19
30sec BJ- 12/13/11/11/10
30sec Squats- 18/16/13/14/18
Great work ladies...
Thursday WOD with Mike and the Ladies
A. Press 1-1-1-1-1, 120sec RM
Max 95# (failed 100#, sadness)
B. Press @ 85% AMRAP
80# - 3 reps
5 Rds AMRAP
30secs 16kg KBS - 17/17/18/17/17
30secs box jump 14" - 8/8/6/6/5
30secs Squats - 11/10/10/10/10
90secs rest
Great Work Everyone!
A. Max Press 60#
B. AMRAP @ 85% (51 lbs)- 8
C. 5 rounds AMRAP
30 sec KBS - 16/15/16/16/16
30 sec Box jump - 15/16/16/16
30 sec squats - 13/14/11/11/9
Ooops
Post wrong on my box jumps s/b 13/10/10/13/11
a. max press 65# failed at 70#
b. press 85% amrap 6 @ 55#
c. 5 rounds amrap
30 sec kbs 14-15-16-15-16
30 sec box jump 8-10-6-6-6
30 sec squat 10-11-8-10-10
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