Kettlebell Workouts
Push’n, Power’n, Split’n
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Wednesday 041112 — Click Here For Today’s Schedule
Jerk
5-5-5-3-3-3
–Rest–
4 Rounds For Time:
10 Pullups
15 KB Swings (52/35)
Post Jerk Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Jerks (push, power, split, or behind the neck). Take the bar from the rack or jerk boxes.
For the conditioning workout, scale up to Chest to Bar Pullups and increase KB load if you choose. Swings are RX’d as Russian Swings.
Coach Burgener on the Split Jerk
Turkish Delight
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Tuesday 041012 — Click Here For Today’s Schedule
Turkish Situps
2-2-2-2-2-2
–Rest–
3 Rounds For Time:
10 Snatch (135/95)
Run 400m
Post Turkish Situp Loads and Workout Time to Comments
For the strength segment, perform Turkish Situps (see video below) two at a time on each arm. You do not have to use the same load for each arm if you are unable.
For the conditioning workout, these are FULL Snatches…not Power Snatches. Bar should be received in a full overhead squat and stood to full knee and hip extension before starting the next rep. If you are not comfortable starting on the floor, work from one of the hang positions, but all reps are full squats.
Turkish Situps with Jeff Martone
Cindy 1.5
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Saturday 040712 — Click Here For Today’s Schedule
1 Arm DB/KB Press
3-3-3-3-3
–Rest–
“Cindy 1.5”
In teams of two, alternating rounds, AMRAP in 15 minutes:
4 Chest to Bar Pullups
8 Hand Release Pushups
12 Jumping Squats
Post Press Loads and Workout Rounds to Comments
For the strength segment, use a KB or DB perform sets of 3 strict presses with each arm using only one arm at a time, and holding just the one KB or DB at a time.
For the conditioning workout, alternate complete rounds with your partner for 15 minutes. Partners can scale movements differently as necessary.
COMMUNITY WORKOUT today at 11am!
KB Champion, Valery Fedorenko, KB Press 106lbs x 20
Smooth And Steady
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
WOD for Tuesday 040312 — Click Here For Today’s Schedule
Turkish Get Up
1-1-1-1-1-1-1-1
–Rest–
For Time:
10 Muscle Ups
10 Snatch (95/65)
8 Muscle Ups
8 Snatch
6 Muscle Ups
6 Snatch
4 Muscle Ups
4 Snatch
2 Muscle Ups
2 Snatch
Finisher:
50 GHD Back Extensions
Post TGU Loads and Workout Time to Comments
For the strength segment, perform 1 rep on each arm and work up to the heaviest TGU you can get for the day. Do not be sloppy with your form and remember that a TGU doesn’t end when you’ve stood up. You must return safely to your back on the ground.
For the conditioning workout, sub jumping MUs or band MUs as necessary. The Snatches should be received in a full overhead squat and stood to full knee and hip extension before starting the next rep. After you’ve caught your breath from the workout, perform 50 strict GHD Back Extensions. You can add weight if you choose and do not have to do all 50 reps straight through.
Poetry In Motion – Annie T
Green Hangover
2 months ago
Wilkes Weightlifting will be here TODAY or a full day Olympic Weightlifting Seminar! Spaces still available! Click here for more info
WOD for Sunday 031812 — Click Here For Today’s Schedule
Tire Flip Relays and Tug ‘O War
–Rest–
3 Rounds For Time:
Run 600m
50 KB Swings (52/35)
25 Burpees
Post Reps Completed to Comments
For the skill segment, you’ll work on tire flipping and tug o’ war with the 50′ rope. Relay time!
For the conditioning workout, do Russian KB Swings.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drills
Run 200m; rest same amount of time
Run 400m; rest same amount of time
Run 600m; rest same amount of time
Run 800m; rest same amount of time
Run 1600m
Cool down
Tire Flip Technique
