25/4/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

This was a mean burner, right? Well, originally it consists of 2000 m row and 100 burpees. So now you got some inspiration for the case you wanted to challenge yourselves even more next time 🙂 Strength: 3 x 10 front squats at 70% of 1 RM Skill: row review WOD: For time 1500 m row 75 burpees Mobility: hamstring smash Member Accomplishments: 4K, who did his last workout at CFC before a long trip, took the green arrow Also Yoghurt, Tomas F. and Ryan O`D finished the workout under 10 minutes Dora got the green arrow among ladies Happy birthday to Pavla K. who got lucky with the dice roll and escaped with only 62 burpees 🙂

23/4/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

Strength: 1 rep max squat clean WOD: FORE 4 minutes clean and jerk 60/40 kg 4 minutes calorie row 4 minutes burpees Mobility: your choice Member Accomplishments: Baywatch and Ryan O`D took the green arrows with highest scores Baywatch and King Arthur had the highest 1 RM squat clean with 75/110 kg. Baywatch was superclose to getting 80 kg squat clean Our bodyweight ninja Lucy Lew got 105 kg squat clean! M`Lady and Honza F. keep on getting stronger and they did this workout with Rx weight Pepina and Arny rolled our special birthday dice and got a pretty big amount of burpees as a present. Arny finished his 168 burpees right after the workout

2/4/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

Heavy front squats in workout? With no rack? What? Oh yeah, it`s not going to be easy to get Rx in lifting workouts anymore 🙂 Strength: 3 rep max front squat WOD: for time 20 front squats 90/60 kg 30 kettlebell swings 24/16 kg 40 wall balls 50 double unders Mobility: quad smash Member Accomplishments: Amy and Kam Sam took the green arrows Ali and Dora celebrated their birthday with some burpees. Dora got some awesome new personal records among her presents: 110 kg squat and 125 kg deadlift! Congrats! Ladi improved a lot on her front squat Radek got a new PB with double unders – 28 unbroken