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WOD – 116.7 -
Skill/Strength Build to your working weight on the Squat Snatch for the workout With that weight, practice the Squat Clean Thruster aka the Cluster A Perfect Squat Snatch WOD 3 Rounds for time 10 Squat...
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WOD – 116.8 + Dirty WOD 2.2 –
Skill/Strength Power Clean & Jerk – Build to a Heavy Single WOD 1 Round for time 500 Meter Run 21 Power Clean & Jerk (155/105) 500 Meter Run 15 Power Clean & Jerk (155/105) 500 Meter Run 9...
View ArticleWOD – 116.9 -
Skill/Strength Tabata Bear Crawl for Max Distance – Crawl as fast and far as possible for 20 seconds, stop crawling for 10 seconds x 8 sets. WOD Annie 50-40-30-20-10 Double Unders AbMat Sit-Ups...
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August Benchmark ReTest
Skill/Strength Build to a Max Rep Unbroken Set of Pull-Ups or Chest to Bar Pull-Ups or Ring Muscle Ups Use a band if that is the norm for you. Use the most difficult movement that you can successfully...
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September Benchmark
Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for time at 185/125 Every 15 Reps, complete a 250 meter Run The workout starts with 15 C&Js and...
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WOD – 117.1 -
Skill/Strength Organize and Think of a Great Team Name WOD In Team of 4, Complete The Following Work 200 Calories AirBike 200 AbMat Sit-Ups 200 Burpees 2000 Meter Row Rules – Team will select an...
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WOD – 117.2 -
Skill/Strength We Playin “Garbage Ball”!!! It involves fitness and every single MB in the gym. There will be two teams battling against one another. No we will not be playing dodgeball with the MBs....
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WOD – 117.3 -
Skill/Strength Review and Organize for All Movements WOD Everyone’s Fav…a chipper 1 Round For Time 50 Box Jumps (24/20) 50 Toes to Bar 50 KB Swings (53/36) 50 Wall Ball (20/15) 50 Push Press (45/35) 50...
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WOD – 117.4 -
Skill/Strength Build up to your starting weight for the WOD WOD 15 Clean & Jerks (155/105) Rx+ (185/125) 1 Mile Run 15 Clean & Jerks (155/105) Rx+ (185/125) Weight Selection – If you are...
View ArticleWOD – 117.5 -
Skill/Strength 5 min Extra Mobility / Stretching WOD 20 min AMRAP 400 meter row 30 Walking Lunges 15 Burpees
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WOD – 117.6 -
Skill/Strength Warm Up and Team Up Partner WOD Teams of Two will have 30 minutes to Complete the following Work Fran 21-15-9 Thrusters (95) Pull-Ups Isabel 30 Snatch (135/95) Grace 30 Clean & Jerk...
View ArticleWOD – 117.7 –“Watson”
Today is Mark and Melissa Watson last day at CFS and they will be missed! These are two young go-hards who know how to push their limits and their farewell WOD is a perfect fit for them. From all the...
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WOD – 117.8 -
Skill/Strength Two Options Option 1 – Front Rack Mobility -Triceps Stretch on Rig + Triceps mash with Lax Ball + Double Lax Ball to T-Spine Option 2 – Go Heavy Hang Squat Clean – Build to a Heavy...
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WOD –“Helen” -
Skill/Strength Pull-Up Skill Work WOD “Helen” 3 Rounds for time Run Stop Sign and Back 2x 21 KB Swings (53/36) Rx+ (70/53) 12 Pullups Rx+ Chest to Bar Scores from Wednesday…Coming Soon Scores from...
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WOD – 118.0 -
Skill/Strength Warm up…getting cold outside…we need extra time to warm up WOD For time 1000 Meter Row Immediately followed by 3 Rounds 30 AbMat Sit-Ups 30 Alternating DB Reverse Lunges (30/20)...
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WOD – 118.1 -
Skill/Strength Organize and Warm Up for the WOD WOD 4 Stations – 90 Seconds Per Station – 30 Seconds Transition time b/w Stations – 4 Rounds Station 1 – Box Jumps (24/20) (1 Rep = 1 Point) Station 2 –...
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WOD – 118.2 -
Skill/Strength Organize, Warm Up, Pick starting weights for the movements, weights will change as fatigue sets in WOD Strength Stations – 90 Seconds Per Station – 30 Seconds Transition – 4 Rounds...
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Skill/Strength Build to a 20 Rep Max Back Squat -My advice is to build to a “challenging” set of 10 reps and then use that weight to attempt your 20 rep max. Obviously, “challenging” is a very grey...
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WOD – 118.4 -
Skill/Strength Practice the Medicine Ball Slam aka “Slam Ball” WOD 5 Sets – 90 Sec Rest b/w Sets 20 Slam Balls (20/15) 750 Meter Run Yes this is a big running WOD…Soon there will be no more running...
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WOD – 118.5 -
Skill/Strength Drill the Clean & Snatch Build up to WOD weights WOD 1st 10 Minutes 1 Round for time – 800 Meter Row + 60 Deadlifts (115/75) Rx+ (135/95) 2nd 10 Minutes 1 Round for time – 600 Meter...
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