Thursday, 9.18.14


“If you are not willing to risk the unusual, you will have to settle for the ordinary.”~Jim Rohn

Ordinary is boring…Let’s do the little extra every day to be EXTRAordinary! 🙂



5×2  Hang Snatch (full) Increasing the load each set, establish a 2RM

Rest 2 minutes in between sets

AMRAP in 5 minutes of:

60(males)/50(females) Calories on the Rower

Max Front Racked Barbell Lunges (95/65)

2 min rest

AMRAP in 5 minutes of:

10 Pull-ups

30 Double-Unders (90 singles)

2 min rest

AMRAP in 5 minute of:

3 Wall Walks

12 Kettlebell Swings (53/35)


Advanced Strength: 5×2 Snatch Pull + Hang Snatch (work around 80%)

Advanced WOD: 2 rounds for rds + time

5 min AMRAP Cindy-*5 pull-up*10 Push-up*15 Squats THEN 800m run

*continuous running clock; when you finish your first 800m start next 5 min of Cindy then run again

TECS WOD: 2×800 (5 min rest between sets), 2×600 (2min rest), 2×400 (90 sec rest)

A little bit on the CF Endurance method…

Bonus Work: Row for Calories 😉

Have a Happy Thursday!

Work Hard, Eat Clean, Be Blessed!


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