Come and join us in saying goodbye to Lian Kimia with her going away WOD tomorrow!! Lian is moving to Amdika!! We sure are going to miss her and her smile and amazing personality. We are super “excited” for your move though. Thanks for being such a great addition to our family! On behalf of everyone here at CFTA i want to wish you good luck following your dreams. You will always have a spot in our hearts..
Lian will be coming in for the 1100 class. Don’t miss this one!!!
WOD 27/3/15
/in WOD /by cftaWorkout of the Day
Come and join us in saying goodbye to Lian Kimia with her going away WOD tomorrow!! Lian is moving to Amdika!! We sure are going to miss her and her smile and amazing personality. We are super “excited” for your move though. Thanks for being such a great addition to our family! On behalf of everyone here at CFTA i want to wish you good luck following your dreams. You will always have a spot in our hearts..
Lian will be coming in for the 1100 class. Don’t miss this one!!!
Strength
Deadlift
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
“lian’s”
10-9-8..3-2-1
Box Jump
KB swing (32/24)
Situps
Post your results to the Whiteboard.
WOD 26/3/15
/in WOD /by cftaQuickie WOD
3 RFT
10 KB swing
10 ground to overhead (20/10kg plate)
10 airsquats
Atarim
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95 lbs)
800 meter run
21 Thrusters (95 lbs)
400 meter run
50 Pull-ups
Post your results to the Whiteboard.
WOD 25/3/15
/in WOD /by cftaAtarim
Strength
Shoulder press
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
12 min AMRAP
partner WOD
P1 – plank
P2 – S2OH 40/25
Dizengoff
Technique
Kipping pullup & Bar muscle up
then
Metcon
Emom 14
even – 7 BMU / strict pullup w/20lbs medball
odd – 7 burpee tuck jump
Post your results to the Whiteboard.