Tag Archives: Hemet

WOD 09.16.14

WARM UP Joint Rotation Shoulder Pass Through The Burgener warm-up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases […]

WOD 09.10.14

WARM UP Joint Rotations Shoulder Pass Through 15 good mornings w/ dowel 15 jump Air Squats w/ dowel 15 Push Jerk w/ dowel 3-5 rounds Deadlift 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM WOD 21-15-9 Deadlift 315/205 Box Jumps 30/24 For time Accessory […]

WOD 09.09.14

Hey CFBF Members our very own Mike Frazier with Frazier Graphics will be coming to EVERY CLASS TOMORROW! Why? To take pictures of your awesomeness! Please wear your CFBF gear! Show your love people!!!!!! WARM UP Easy 400m run Easy 500m row Sprint 100m EMOM for 6min   WOD Press 50% of 1RM x 5 […]

WOD 09.08.14

WARM UP 20 Burpee Sprint WOD Back Squat: 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM Then 4min AMRAP  Hang Power Clean – 10 repsDynamic Push Ups – 10 reps Rest 2min 4min AMRAP  Hang Power Clean – 10 repsSeated Med Ball Throws – […]

WOD 09.04.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Deadlift WOD Deadlift 5 sets 10 reps (5×10) @ 60% 1rm then Complete as many rounds as possible in 10 minutes: Power Cleans @ 205/135 – 3 reps 5 Pull Ups, 10 Push Ups, 15 Air Squats or 1 round of Cindy Post total […]

WOD 09.02.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Back Squat WOD Back Squat 5 sets 10 reps (5×10) @ 60% 1rm then For Time:30 Calorie Row30 Barbell Facing Burpees30 Hang Power Cleans, 135/95 AccessoryWork  Ring Extensions – demo video2×10 alternating arms – pause 1-2 seconds at extension2×5 double arms – pause 1-2 […]

WOD 08.28.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run/row Shoulder work and Dynamic warm up   WOD Strict Chin Ups 4 x max reps then… On the minute Complete 12 One Arm KB Power Snatches on the minute for 8 minutes. then… Sled pulls 20sec choose weight(body weight or above is goal  4 x max […]