• Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • WOD Blog
  • Contact Us
CrossFit South Forney
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • WOD Blog
  • Contact Us

LOADED THURSDAY

5/31/2017

0 Comments

 
Picture
Thursday, June 1

Strength (week 8)
Bench Press 20 Rep (add 5#)
Deadlift 12 Rep (add 10#)

WOD - For Time
21,15,9
Rx
Power Clean 155/105
HSPU

L2
135/85
1 Mat

L1
105/55
Mod HSPU
0 Comments

LOADED THURSDAY

5/31/2017

0 Comments

 
0 Comments

EXPLOSIVE WEDNESDAY

5/30/2017

0 Comments

 
Wednesday, May 31
Strength - Work up to a heavy set of 2 squat snatch
​

WOD
3 min AmRap
Box Jumps 24/20"
Rest 2 Min
3 min AmRap
DU
0 Comments

POST MURPH TUESDAY

5/29/2017

0 Comments

 
Tuesday, May 30

Strength (week 8)
Back Squat 20 Rep (add 5#)
Press 12 Rep (add 5#)

WOD - 3RFT For Time (15)
21 KBS 53/35
21 KB Sumo DL HP
21 KB Step Ups 24/20
42 Russian Twist
****same KB

0 Comments

TURBO THURSDAY

5/24/2017

0 Comments

 
Thursday, May 25
Strength - Back Squat (week 7) +5#
20 reps

WOD - For Time
50 DU
50 T2B
50 OH Walk Lunge 45/25
50 MBC 20/14
50 DU

0 Comments

CLIMB HIGH WEDNESDAY

5/23/2017

0 Comments

 
Wednesday, May 24

Strength - (Week 7)
Deadlift 12 reps (add 10#)
Bench Press 20 reps (add 5#)
WOD

WOD - 10 min amrap
Rx
2 rope climbs
2 front squats 155/105
****Add 2 reps to fs every round****

L2
1 RC
2 FS 125/75

L1
1 KRC / 3 rope pulls
2 FS 95/45

0 Comments

BIG DOG TUESDAY

5/22/2017

0 Comments

 
Tuesday, May 23
Strength - Work up to a heavy complex - 1 Squat Clean, 1 Hang Power Clean, 1 Front Squat
​
WOD - Regional Event 6 Altered (6min cap)
Rx
30/25 Cal Assault
20 Burpee Box Jump Over 30/24
10 Cleans 185/135

L2
30/25 Cal Assault
20 Burpee Box Jump Over 24/20
10 Cleans 155/105

L1
30/25 Cal Assault
20 Burpee Box Jump Over
20/12
10 Cleans (AHAP)

0 Comments

MOUTHWATERING MONDAY

5/21/2017

0 Comments

 
Monday, May 22

Strength (week 7)

Back Squat 20 Rep (add 5#)
Press 12 Rep (add 5#)

WOD - 3RFT (12)
Rx
18 HRPU
12 Pull-ups
6 Squat Snatch 115/75

L2

18 HRPU
14 Pull-ups
6 Squat Snatch 95/55

L1

18 Mod HRPU
12 Banded Strict Pull-ups
6 Power Snatch 75/35

0 Comments

TRUE FRIEND FRIDAY

5/18/2017

0 Comments

 
Friday, May 19
Skill/Strength - GOAT or make up a missed lift

Partner WOD - For Time
21,15,9
Assault
Burpee
Cal Row

0 Comments

TAKE IT DOWN THURSDAY

5/17/2017

0 Comments

 
Thursday, May 18

Strength - Back Squats (+5#)
20 Reps
WOD - 5RFT
30 DU
30 Box Jumps 24/20
30 KBS 53/35
0 Comments
<<Previous

    Archives

    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    Facebook

    RSS Feed

*All CSF Coaches are certified in CPR
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • WOD Blog
  • Contact Us