CFC WOD
40 KB Swings, 10 Wallball
Run 400m
30 KB Swings, 20 Wallball
Run 400m
20 KB Swings, 30 Wallball
Run 400m
10 KB Swings, 40 Wallball
Run 400m
Post time to comments.

CFC trainer, Bryan Ragon checking over his shoulder during the backward run.

Continue reading...

HQ WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
OR
CFC WOD
Tabata mash:
Pull-ups/slamballs
Rest 3 minutes
Push-ups/double unders (4 for1)
8 Rounds of each, alternating exercises. 20 seconds of pull-ups, rest 10 seconds, 20 seconds of slamballs, rest ten seconds.
Post weights or scores to comments.

BFT vs Ryan.

Continue reading...