CFNQ Box

CFNQ Box
Free Workout

Monday, September 29, 2014

Tuesday 30th September 2014

Wendler Back Squats


For time:
12-9-6
Power snatch 42.5/30kg
Hand Release Pushups

rest 5 min

12-9-6
Wallball Shots 20/14lbs
Deadlifts 100/70kg


Monday 29th September

30 min mobility work

The 3 Rounds
In 60 seconds 10 Toes to bar
max rep Overhead Squats 42.5kg/30kg

Sunday 28th Sepetember

REST

also FNQ POWERLIFTING Novice Comp,
Congratulations to the winners

Saturday 27th September

AMRAP in 16 Min
5 GTOH with plate 20/15kg
10 Secondas rest
5 BOdy Rows
10 seconds rest
5 Hand reslease pushups

Thursday, September 25, 2014

Friday 26th September 2014

Wendler Shoulder press

For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups
Post time to comments.

Wednesday, September 24, 2014

Tuesday, September 23, 2014

Wednesday 24th September 2014

Strength
Wendler Deadlifts

WOD
16 Min AMRAP
5 Deadlifts
10 Box Jumps
15 Toes to bar