Tuesday 8.8.17

Tuesday 8.8.17

Weighlifting A. Hang Clean – 6×2, building Conditioning B. For time 9-15-21-27 Toes to bar Front rack walking lunges (95, 65) Row (for...

Saturday 7.1.17

CFND – WOD Metcon (5 Rounds for reps) Stations :40 on/:20 off Situps HR push ups Double unders HS hold DB snatch (35/25)You will have 5 scores to input One for total reps of each...

Saturday RUN!

CFND – CFE Run 3 sets of 4x 200M on :75 seconds (12 Rounds for time) Run 3 sets of 4x 200M on :75 seconds. Take an additional :75 seconds rest between sets. Targets should be FASTER than your 200Ms run on the minute. Work to hold the pace to within +/- 1 second throughout this...

05.13.17 Saturday RUN!

CFND – CFE Run Hill Repeats Speed – :30 second repeats (Distance) Run 4 – 6 sets of 4x :30 second hill repeats. The jog back down to the starting point is your recovery. Take 3 minutes rest between each set. The goal is to try to make it to the same spot each...

Mid-Week Run

CFND – CFE Run 400M Run, 200M Recovery Jog (12 Rounds for time) Run sets of 400M Run with a 200M recovery jog. Set the 400M pace such that you can maintain the same pace within +/- 3-5 seconds on each for each one.Run 6 to 8 sets of the 400s. If you are already in good running shape, you can run up to 12 and enter your times in Wodify....