Author Archives: Shanna

121219 Wednesday

Check out Sean & Rick hitting bear complexes at 225lbs & 235lbs and some solid attempts at 235lbs & 250lbs at this weekend’s Reindeer Games. Strength/Skill Development Complete 3 sets of: A1. DB Russian box step-up @ 10×0; 15-18/leg. Rest 30s b/w legs. A2.Bar dip x 4-6. (Add load as able) A3.Single arm DB upright […]

121218 Tuesday

Check out Dawn & Denise knocking out 95lbs, 105lbs and then 110lbs in Sunday’s Team Bear Complex! Strength/Skill Development A1. DL TnG 8, 6, 4, 8 A2. Single arm DB Press 8, 6, 4, 8 B. Tabata Sit-up:for those that did NOT do it Monday. WOD Complete: 400m run 15-12-9 Box jumps (NTE 24/20″) Gob […]

121217 Monday

Strength/Skill Development A1. Thruster 6-8 x 4. A2. Strict pull-up: AMRAP-1 x 3 B. Tabata sit-up: 8 rounds of: 20s work, 10s rest. WOD 10 min AMRAP DB sn x 10 alt arms (NTE 65/45lbs) DU x 25 This workout was last completed this workout on Thursday 120614. Post best thruster x 8, pull-up total, […]

121215 Saturday

Best of luck to those athletes competing this weekend in the Reindeer Games held in August, GA. Individual competition will be held on Saturday with Shanna & Corey Duvall representing CFA in the Rx Divison. Sunday will be the team competition and CFA will be represented with two co-ed teams. In the Rx Division: Sean […]

121214 Friday

    Strength/Skill Development A1. Romanian deadlift @ 20×1; 10-12 x 3. A2.Push-up @ 2021; AMRAP-1 x 2. WOD AMRAP in 15 minutes of: 20 steps DB walking lunge (NTE 35/25lbs) 10 DB squat cleans 5 DB burpee deadlifts Post best RDL x 12, pushups & overall rounds + partial reps with DB load.

121213 Thursday

Strength/Skill Development A1. Press 8, 6, 4, 8. A2. DB torso row @ 21X1; 6-8 x 3 B. Push-press/jerk 4, 2, 2. Rest 2 min Partner WOD 10, 9, 8….1 Power cleans(70-80% of multi-rep max NTE 155/105lbs) Wall balls for time. P1 starts on power cleans, P2 with wall balls. P1 completes 10 power cleans […]

121212 Wednesday

  Strength/Skill Development A1.Back squat 8, 6, 4, 8 A2.Pull-up 4, 3, 2, 4. Add load as able. WOD Complete 3 rounds of: 12 toes to bar 12 slammers 400m run for time. Cash out: Accumulate 2-3 minutes of FLR on rings. Post best BS x 8, pull-up x 2 & overall time.

121211 Tuesday

  Strength/Skill Development Complete 3 sets of: KBS x 15-20 DB Box step-up x 16-20 alternating legs Hip extension @ 2021 x 6-12 Rest 1 minute. WOD In 3 minutes complete: 300m run max distance row Rest 1 minutes In 3 minutes complete AMRAP of: 6 H/R push-ups 12 RKBS (use today’s best load for […]

121210 Monday

Strength/Skill Development Complete 3 rounds of A1/2: A1. DB split squat @ 3011; 6-9. Rest 45s b/w legs A2. Push-press @ 22×1; 6-9 Rest 2 minutes. Partner WOD Each partner completes 4 rounds of the following: P1: Row 250/300m (Row 300m if you can maintain 2:00 or faster for an all out 500m) P2: 5 […]

121208 Saturday

  Strength/Skill Development A1. Front squat 3, 2, 1, 3, 2, 1 A2.Weighted strict pull-ups @ 21×0; 2-3 x 5 WOD Complete 3 sets of: 20 seconds hang power clean (70-80% multi-rep max NTE 155/105lbs) 40 seconds rest 20 seconds prowler push ( NTE 180/120lbs) 40 seconds rest 20 seconds battling ropes 40 seconds rest […]