Sunday, January 18 - Saturday, January 24

 Some of the CFEP crew representing at the Freeze Fest CrossFit competition last Saturday

Some of the CFEP crew representing at the Freeze Fest CrossFit competition last Saturday

Sunday, January 18 - No Class

 

Monday, January 19 

Strength: Overhead Squat

  • 5x2

WOD: 20 Minute EMOM

Even Minutes:

  • 5 Power Clean (93/135)
  • 5 Push Press (93/135)

Odd Minutes:

  • 10 KB Swings (35/55)
  • 10 KB Sumo Deadlift High Pull (35/55)

 

Tuesday, January 20 

WOD: Row + "Cindy" + Row

Buy-In

  • 500M Row

"Cindy" 20 Minute AMRAP (compare to 5/6/14 & 10/28/13)

  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

Buy-Out

  • 500M Row

 

Wednesday, January 21

Strength: Front Squat

  • 5x5

WOD Part 1: 50 ft. Sled Push

  • 4 sets

WOD Part 2: For Time

  • 1,000M Row

WOD Part 3: Max Effort

  • Double Unders/Single Skips

*You have 5 minutes to find maximum effort

 

Thursday, January 22

Strength: Push Press

  • 5x4

WOD: 17 Minute AMRAP (compare to 5/8/14 &  11/23/13)

  • 40 Burpees
  • 30 Snatch (43/75)
  • 30 Burpees
  • 30 Snatch (73/135)
  • 20 Burpees
  • 30 Snatch (98/165)
  • 10 Burpees
  • 30 Snatch (120/210)

*You must change your own weights

 

Friday, January 23

Strength: Clean + Jerk

  • Establish a 1 Rep Max

WOD: Ladder

  • 3 Clean + Jerk (93/135)
  • 3 Toes to Bar
  • Clean + Jerk (93/135)
  • 6 Toes to bar
  • 9 Clean + Jerk (93/135)
  • 9 Toes to bar
  • 12 Clean + Jerk (93/135)
  • 12 Toes to bar
  • 15 Clean + Jerk (93/135)
  • 15 Toes to bar
  • 18 Clean + Jerk (93/135)
  • 18 Toes to bar

 

Saturday, January 24

WOD: 7 Rounds for Time 

  • 20 Wall Balls to 11 ft. & 12 ft. mark  (14/20)
  • 50 Ft. Bear Crawl 
  • 20 Box Step-Ups (20"/24")
  • 50 ft. Inch worm push-up

*Mobility work

Posted on January 18, 2015 .