CFNQ Box

Tuesday, July 22, 2014

Wednesday 23rd July 2014

Strength = Bench

WOD
For time:
30 Kettlebell swings 24/16
20 GHD sit-ups
400-meter run
20 Kettlebell swings 28/20
30 GHD sit-ups
400-meter run
10 Kettlebell swings, 32/24
40 GHD sit-ups
400-meter run

Post time to comments.

NOTE : If you do not regularly do large amounts of GHD sit ups, do not choose a metcon to start. Incorporate them into your daily warm yup and cool down instead.

Monday, July 21, 2014

Tuesday 22nd July 2014

Skills = Snatch

WOD
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Sunday, July 20, 2014

Monday 21st July 2014

Strength Back Squats


WOD Catch up day for Wendler 5/3/1 program

If you are all up to date

Weighted Pullups
5-5-5-5-5-5-5