01-04-2020 (Rounds)
HOME WOD: 20 min AMRAP
5 x Bent Over Row (heavy object, this can be 5 on each side)
10 x Push Ups
15 x Side Lunge/Cossack Squats
Rest as needed
3 rounds:
10 x V Ups/Sit Ups
:20s x Hollow Hold
30 x Russian Twists
Rest 2 mins | | 0% |  | |  | 0% |
|
01-05-2020 (Time)
HOME WOD
10min EMOM
Min 1 - :30s TKB
Min 2 - :30s Arch Hold
Rest 2-3 mins
4 RFT
30 x DU/SU/Jump Jacks
10 x DB Hang Clean & Jerk (5ea. Side)
10 x Bench Dips
30 x Mountain Climbers | | 0% | | | | 0% |
|
01-06-2020 (Time)
HOME WOD: For Time
EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side
10 x Rounds
2 x Down Up
4 x Push Ups
6 x Air Squats
Rest 2 mins
20 x Rounds
1 x Down Up
2 x Push Ups
3 x Air Squats | | 0% | | | | 0% |
|
01-07-15 (Rounds)
Skill/Strength: 15 min EMOM
1 - 2-3 C&J @75%
2 - 2-5 pulling
3 - 30 secs DU's
WOD: 8 min AMRAP
10 x burpees
20 x wall balls 20/14lb | | 0% | | | | 0% |
|
01-07-2020 (Time)
HOME WOD.. For Time
EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side
4 Rounds
30 x Alt. OH Lunge
20 x T2KB
30 x KB Deadlift | | 0% | | | | 0% |
|
01-08-2020 (Rounds)
AMARP 25 mins
50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts | | 0% | | | | 0% |
|
01-09-2020 (Weight)
WOD: For Quality
30 x Squat Clean & Push Jerk 60/40kg
Every :30 secs x 10 (5 mins)
1 x Rep
Into
20 min EMOM at minute 5:00
1 x rep | | 0% | | | | 0% |
|
01/01/2016 (Reps)
Skill/Strength: Push Press
5-5-5-5-5 start around 60-70%
WOD: 4 x 4 min AMRAPs (rest 1 min between AMRAPS)
AMRAP 1 - Run 400m, then max effort Wall Balls 20/14lbs
AMRAP 2 - Run 400m, then max effort pull-ups
AMRAP 3 - Run 400m, then max effort DUs
AMRAP 4 - Run 400m, then max effort row for calories | | 0% | | | | 0% |
| 1st | 79 | Lilly Fri, Apr 1, 2016 |
|
01/01/2020 (No Results Tracked)
CLOSED
HAPPY NEW YEAR 2020 TEAM CFID.
WE WISH YOU A YEAR OF HAPPINESS, GOOD HEALTH AND PBs!!!
LOVE TEAM COOLEY XX | | 0% | | | | 0% |
|
01/02/2016 (Time)
Skill/strength: DU and pull-up tekkers
WOD: For Time
30 X pull ups
50 X sit ups
70 X DU
Then 2 rounds
20 X pull ups
40 X sit ups
60 X DU
Then 3 rounds
10 X pull ups
20 X sit ups
40 X DU | | 0% | | | | 0% |
| 1st | 18:32 | Lilly Mon, Feb 1, 2016 | | 1st | 26:06 | Piete Mon, Feb 1, 2016 |
|
01/02/2017 (Reps)
Skill/Strength: Gymnastic movement of choice
WOD: 7 min AMRAP
1 x Down Up
1 x Squat
Then: 2,2, 3,3, 4,4 etc. | | 0% | | | | 0% |
|
01/02/2018 (Rounds)
Skill/Strength: Deadlift 5x3 @ 70%
WOD: 20min AMRAP
5 x DL 50/35kg
5 x FS 50/35kg
5 x PP 50/35kg
5 x BS 50/35kg | | 0% | | | | 0% |
|
01/02/2019 (Rounds)
WOD: 20 min AMRAP
30 x DU
3 x RMU
30 x Alt DB Snatch 22.5/15kg | | 0% | | | | 0% |
|
01/03/2016 (Time)
Skill/Strength: Pull Ups/Bar MU/DU tekkers
WOD: for time
10 X front squats 80/50kg
10 X pull ups
50 X DU
Work on a decreasing ladder, so 10-8-6-4-2 and 50-40-30-20-10 | | 100% | | | | 0% |
| 1st | 7.36 | Lilly Tue, Mar 1, 2016 |
|
01/03/2017 (Time)
Skill/Strength: 10 min EMOM
2 x MU + 4 x Push ups
WOD: 16 min AMRAP
1000m Row
50 x WB 20/14lb
50 x KBS 24/16kg
50 x Situps
50 x KB Snatch 24/16kg
50 x Push Ups
50 x Pull ups | | 0% | | | | 0% |
|
01/03/2018 (Time)
Skill/Strength: DL 6x7 @65%
WOD: 7RFT
12 x DL 60/40kg
9 x HPC 60/40kg
6 x STOH 60/40kg
EMOM 20 x DU | | 0% | | | | 0% |
|
01/03/2019 (Time)
The CrossFit Open: 19.2 | | 0% | | | | 0% |
|
01/04/2019 (Rounds)
WOD: 20 min AMRAP
5 x strict pull-ups
10 x strict HSPU
15 x GS 32/24kg
20 x DU | | 0% | | | | 0% |
|
01/05/2017 (Time)
REST DAY - CLOSED
** BANK HOLIDAY *** | | 0% | | | | 0% |
|
01/05/2018 (Reps)
Skill/Strength: GET UPSIDE DOWN :-)
HSW, HS Holds, Wall walks, Monkey Taps
WOD: 4 x Tabata's - Rest 1 min between
1 - Box Jumps 24/20'
2 - Push Ups
3 - Air Squats
4 - Burpees | | 0% | | | | 0% |
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