28 April 2016

Thursday
WOD

Complete the following for time:
1 Mile run
21 Kettlebell swings, 21 Kettlebell front squats (M: 32 kgs, W: 24 kgs)
800 Meter run
15 Kettlebell swings, 15 Kettlebell front squats (M: 32 kgs, W: 24 kgs)
400 Meter run
9 Kettlebell swings, 9 Kettlebell front squats (M: 32 kgs, W: 24 kgs)

Posted on CFNE on 23 April 2016

STRENGTH

A) 3 sets of Bench Press 21’s:
7 top half
7 bottom half
7 full

B) 3 Supersets of:
10 narrow push-ups
10 wide push-ups
10 standard push-ups
15 slow dips

*Push ups and dips are done with hands on bench/box and feet on the ground.

C) Tabata hammer curls

fabian_______________

27 April 2016

Wednesday
WOD

Complete 21-15-9 for time of:
Sumo deadlift high-pull (M: 75 lbs, W: 55 lbs)
Box jumps (M: 30″, W: 24″)

CF LITE
Complete as many rounds as possible in 10 minutes of:
12 Dumbbell deadlifts (M: 55 lbs, W: 45 lbs)
9 Dumbbell hang squat cleans (M: 55 lbs, W: 45 lbs)
6 Dumbbell push jerks (M: 55 lbs, W: 45 lbs)

Posted on CF Main Site on 15 April 2016

Nic_______________

26 April 2016

Tuesday
WOD

“Big Baseline”
50 Calorie row
40 Front squats (M: 135 lbs, W: 95 lbs)
30 Toes-to-bar
20 Push jerks (M: 135 lbs, W: 95 lbs)
10 Muscle-ups

Posted on CFNE on 19 April 2016

STRENGTH

A) Thrusters
10-8-6-4-2
*Increase in weight each set

B) 3 Supersets of:
10 single leg stiff leg DL w/KB
20 standing calf raises

C) 3 Supersets of:
10 strict toes to bar
12 V-ups
13 crossover crunches
16 grasshoppers

hike2_______________

25 April 2016

Monday
WOD
“Marathon Monday”
Complete 2 rounds for time of:
400 Meter run, 26 Hand-release push-ups
400 Meter run, 26 Kettlebell swings (M: 24 kgs, 16 kgs)
400 Meter Run, 26 Sit-ups
400 Meter Run, 26 Hip extensions
400 Meter Run, 26 Double unders
400 Meter Run, 26 Box jumps (M: 24″, W: 20″)

Posted on CFNE on 18 April 2016

CF LITE
Complete 4 4-minute rounds of:
15 Wall ball to 12-foot target (M: 20 lbs, 14 lbs)
30 Medicine ball cleans (M: 20 lbs, 14 lbs)
Row for max calories

Rest 3 minutes between rounds.

Posted on CF Main Site on 24 April 2016

rope_______________

24 April 2016

Sunday
REST DAY

tires_______________
Week #2 Challenge Winners
Congratulations to the Green Team, you guys completed the most AbMat sit-ups as a group in one week. Awesome work everyone!

Green Team: 32,239 AbMat Sit-ups
Blue Team: 23,495 AbMat Sit-ups
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Nutrition Challenge Athletes
We are about to start week #3 of our Challenge. We hope everyone is feeling good and getting the hang of counting macros. Remember to prepare yourselves for the upcoming week.

-Make a grocery list.
-Go shopping.
-Meal prep for the week.
-Log your food in MFP for the following day.
-Set yourself up to succeed!
_______________

23 April 2016

Saturday
OPEN GYM

8am – 11:00am

Please arrive by 10:30am
(Open to Current Athletes Only)

ropes_______________
Week #2 Challenge
Today is the last day to complete any AbMat sit-ups for your team. We will cap everyone at 11 am when Open Gym is done.

Please listen to your bodies. Don’t overdo it!
_______________

22 April 2016

Friday
WOD

“Gobstopper”
Complete the following for time:
30 Lateral barbell burpees
400 Meter run
15 Power snatches (M: 115 lbs, W: 80 lbs)
800 Meter run
15 Power snatches (M: 115 lbs, W: 80 lbs)
400 Meter run
30 Lateral barbell burpees

Posted on CFNE on 16 April 2016

kbs_______________

21 April 2016

Thursday
WOD

“Bell”
Complete 3 rounds for time of:
21 Deadlifts (M: 185 lbs, W: 125 lbs)
21 Push-ups
9 Front squats (M: 185 lbs, W: 125 lbs)

STRENGTH

A) 3 Supersets of:
Max strict press @ 70%
20 KB high pulls

B) 3 Supersets of:
15 DB lat raises
10 DB Front raises
5 Strict weighted pull-ups

C) 6-6-6-6
Robot press with DB

barbells_______________
Week #2 Challenge
Ab-Mat Sit-Ups
Challenge athletes, please check these standards:

-Sit-ups must be completed at CFIV only!
-You have to use an AbMat
-Shoulders must touch the ground and at the top you must touch your toes
-Make sure you log your reps next to your name on the whiteboard
-Don’t over do it with too many sit-ups.
-Listen to your bodies!!

The last day to complete reps will be Saturday at the end of Open Gym.
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