9am-10am “Nutrition for the Pursuit of Excellence” -Grocering -Organic vs Natural -Recipes to feed your CF athletes With Lindsay Newmann 10am-11am Mobility with Coach Carla 11am-12pm Open Gym 12pm-1pm Olympic Lifting with Coach Bobby 1pm-2pm “Emily” – Special Hero WOD “Emily” 1.5 mile run then, 8 Rounds 27 KB swings
Snatch Balance 5-5-5-5-5 Post load to comments.
For time: BURNER 10 jumping muscle ups 20 kettlebell ground to overhead, 1 pood 30 overhead squats, 45/35 barbell 3 minute hollow position hold 40 medicine ball cleans, 14-lb. ball 50 burpees 100 plate jumps (2 stacked 45lb. Plates) FITNESS 10 banded barbell pull down muscle-ups 20 Kettlebell ground to
Complete as many reps as possible in teams of two: TIME: 12 minutes BURNER – SOLO WOD Row 70 calories Step-ups 50 reps, 24-in/20-in Hanging Knee Raises 30 reps FITNESS Row 70 Calories Dumbbell Step-ups 50 reps, 30lbs/15lbs Knees-to-elbows 30 reps RX Row 70 Calories Dumbbell Step-ups 50 reps, 45lbs/25lbs
5 Rounds BURNER Dumbbell Push-up 20 reps Sumo Deadlift High Pull 15 reps, KB 35-lbs FITNESS Box Dip (between 2-40in boxes) 20 reps Sumo Deadlift High Pull 15 reps, 75lbs/55lbs RX Ring Dip 20 reps Sumo Deadlift High Pull 15 reps, 95lbs/65lbs Post time to comments.
“Cindy” AMAMRAP in 20 minutes of: • 5 pull-ups • 10 push ups • 15 Squats Or “Mary” AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups
Rest Day CFDF LADIES DAY 2pm get together at Blind Owl Brewery
NO OPEN GYM CFDF COMMUNITY DAY Saturday Indy Acres Paintball Outing PLEASE ARRIVE BY 9AM THINGS TO BRING -garbage bag -extra clothes -something to cover your head just in case you get shot there -multiple layers of old clothes -old shoes with good ankle support -gloves if you have sensitive
For time 30-21-15-9 BURNER Turkish Get Up, D-ball 10-lbs Good morning, 45/35 barbell FITNESS Turkish Get Up, KB 1-pood Good morning, 55-lbs/45-lbs RX Turkish Get Up, KB 1.5-pood/1-pood Good morning, 65-lbs/55-lbs Post time to comments.
Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full