September 3, 2020

Warm up 

Coach Led 

Strength / Skill 

Bench Press 

5 rep max 

* Load slowly and make sure you are resting between sets* 

W.O.D 

9 min AMRAP 

50 double unders (150 singles) 

20 HR push ups 

5 wall climbs 

August 31, 2020

Warm up 

Coach Led (wodify) 

Strength / Skill 

Back squat 5 rep max 

W.O.D

10 min AMRAP 

10 single arm devil presses alt 

10 goblet squats 

10 box jump step downs 

April 1, 2020

Warm up 

5 min jog, bike, row or 5 min of dancing with your family 

*bonus post a video and tag on social media*

dynamic w/u

10m high knees 

10 butt kicks 

10 bear crawl 

10m backwards bear crawl

200m jog

2 x rest 1 min btw rounds NFT (not for time) 

on second round increase int...

March 20, 2020

Warm up 

CFHH Warm up. We will put a video together this weekend 

5 min row/bike/run (pick any you can do)

5 per side worlds greatest stretch https://youtu.be/-CiWQ2IvY34

CARs shoulders https://youtu.be/CLWFwun1BfQ

CARs hips https://youtu.be/5kM-o61Z14I 

Strength 

Power...

December 8, 2019

Warm up 

Coach Led 

Strength 

Deadlifts 

5 sets of 3 reps (build a 3RM) in those 5 sets. 

So be conscious of your climb, make it count 

Workout of the day 

6 kB swings 53/35#

6 pull ups 

6 burpees 

3 min AMRAP rest 45s btw each 3 min AMRAP

accumulate as many reps as possible. 

December 5, 2019

Warm up 

Coach Led 

Strength / Skill

3 x 8 front squats (55-65% is ideal) but go for feel and form

Workout of the day

12min AMRAP

4-KB/DB Snatches (3 per) 53/35
6-FR Lunges 95/65
4-BOBs

December 3, 2019

Warm up 

Coach Led

Strength 

Push Jerk 

5 sets of 5 reps (climb; form over load)

Workout of the day 

8 push press 95/65#

8 Box jumps 

20 double unders 

8 kettlebell swings 

8 pull ups 

3 things to improve quality of training 

  • Sleep 🛏 

  • Food hygiene 

  • Rest days 

December 2, 2019

Warm up 

Coach Led

Back Squats 

5 x 5 climb across sets 

** Remember form over load**

Workout of the day 

10 Wall balls 20/14# 

10 HR push ups 

10 V-ups 

5 burpees 

"You don't know where you are going, unless you know where you came from"

-Unknown

September 24, 2019

Warmup

On the board

Strength 

Press Complex

WOD

15Min AMRAP

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