Daily WOD

Team Wod 17-02-18

Teams of 2 For TIme: 120 Double Unders each, relay 120 Chest to Bar total 120 Hang Squat Snatches 40/30 kg 120 Double Unders – each, relay

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February 16, 2018

WOD 16-02-18

Open Prep 14.4 For Time: 21-18-15-12-9-6-3 Thruster 42.5/30 Bar Facing Burpees

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February 15, 2018

WOD 14-02-18

Strength 12 Min EMOM 1 Push Press + 2 Push Jerk (Build each set) METCON 14 Min AMRAP 21/18 Calorie Row/AAB 14 Toes 2 Bar 21 Push-Up 14 Box Jump 24/20”

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February 13, 2018

WOD 13-02-18

Strength  10 minutes to find a heavy Clean for the day 12×1 on 0:30, use 80-85% of today’s single METCON 12-9-6 Hang Squat Clean, 80/60kg, 60/40, 45/25 Burpee Bar Muscle-Up/ Burpee C2B/ Burpee Pull Up  

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February 12, 2018

WOD 12-02-18

Strength Front Squat 5×5 @ 85% of last weeks 5RM METCON For Time: 800m Run 50 Sit-Ups 100 Wall Ball, 20/14 50 Sit-Ups 800m Run

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February 11, 2018

Team WOD 09-02-18

Teams of 3 25 Min AMRAP 100 Calorie Assault Bike or Row 80 Thrusters 40/25 8 Rope Climbs 100 Calorie Assault Bike or Row 80 Power Snatches 50/30 8 Rope Climbs 100 Calorie Assault Bike or Row 80 Clean and Jerks 60/40 8 Rope Climbs

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February 9, 2018

WOD 07-02-18

Strength 1RM Strict Press METCON 4 Rounds for Total Time: 10 Handstand Pushups/KB press 20 Knee 2 Elbow 10 Box Jump Overs 24/20 20 Sit Ups 1 Min Rest

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February 6, 2018

WOD 06-02-18

METCON 30min AMRAP 500m Row 10 Double Under 400m Run Add 10 double under each round

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February 6, 2018

WOD 05-02-18

Strength  Front Squat 5RM Metcon For Time 8 Rounds 4 Chest 2 Bar Pull Up 6 Power Clean 60/40kg 8 Front Squat 10 Push Jerk

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February 4, 2018

Team wod 03-02-18

Teams of 2 10 rounds for time 24 DB snatch 20 burpees over rower 16 cal row 12 Thruster 60/40kg

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February 2, 2018
I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam. "Will Smith" FR23 Athletics Athlete
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