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OPEN WOD 16.1
Ok everyone, here’s the deal. We can accommodate only 5 athletes at a time performing 16.1 as prescribed with walking lunges. What we’re proposing is that those athletes who are participating in the...
View ArticleWOD – 133.3 -
Skill/Strength Build to a Heavy Single – Deadlift Do Not Max Out WOD 21-15-9 Deadlift (185/125) Rx+ 225/155 Box Jumps (24/20) —4 min rest— 21-15-9 Power Clean (135/95) Rx+ 155/105 Box Jumps (24/20)...
View ArticleOPEN WOD 16.1
WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead Walking Lunge 8 Bar Facing Burpees 25-ft. Overhead Walking Lunge 8 Chest-To-Bar Pull-Ups Men lunge 95 lb....
View ArticleWOD – 133.3 -
Skill/Strength Power Clean + Jerk – 10 minutes Build to a Heavy Single – Attempt a PR if you’re feeling it WOD 6 Rounds For Time 8 Power Cleans (155/105) 40 Double Unders To everyone who volunteered...
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WOD – 133.4 -
Skill/Strength Front Squat – 10 minutes Build to a Max Attempt a new Personal Record WOD 5 Sets – 1 min Rest b/w Sets 25 Wall Ball (20/15) 20 Box Jumps (24/20) 15 Toes To Bar Report total time to...
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WOD – 133.5 -
Skill/Strength Quick Warm Up WOD 5 Min of Work – 5 Min of Rest x 4 Sets 400/300 Meter Row 8 DB Renegade Rows (45/30) AMRAP Shuttle Run in remaining time Score total Shuttle Run lengths Scores from...
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WOD – 133.6 -
Skill/Strength Warm Up & Start WOD 4 Stations – 90 Seconds of Work Per Station – 30 Sec Rest b/w Stations – 3 Rounds Station 1 – Burpees (1 Rep = 1 Point) Station 2 – Sled Drag (45#) (1 Length = 8...
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OPEN WOD 16.2
CFS is a gym full of excellent Squat Cleaners and your doubles unders have been trained heavily in the last 60 days. Toes to bar stink so lets make sure that we break these up early and kip like the...
View ArticleWOD – 133.7 -
Skill/Strenght 12 min EMOM 3 Strict OH Press per minute – clean the bar from the floor. Start with a moderate load and increase when possible. Don’t be afraid to take weight off if you think you’ll...
View ArticleOPEN WOD 16.2 Round 2
Here we go everyone. If you are retesting, learn from your previous attempt. If you are doing this for the first time, understand that you might be able to clean the 1st barbell for 15 reps BUT will...
View ArticleWOD – 133.8 -
Skill/Strength Squat Snatch – Build up to your workout weight. Go as heavy as your strength and skill permit WOD 4 Rounds – 4 minutes per round – 4 minute rest b/w each Round 8 Squat Snatch (115/75)...
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WOD – 133.9 -
Skill/Strength Back Squat – 12 minutes – Build to a heavy single – PR if you want to WOD 21-15-9 Deadlift (225/155) Rx+ 275/185 Box Jumps (24/20) Rx+ 30/24 (user beware, I can help patch you up if you...
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WOD – 134.0 -
Skill/Strength Dynamic Warm Up for RUNNING!!! WOD 3 Rounds For Time 800 Meter Run (Stop Sign and Back 3x) 40 Wall Ball (20/15) 30 Burpees Scores from Tuesday
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WOD – 125.6 ReTest -
Skill/Strength Warm Up Fast and Start WOD AirBike AMRAP Calories – 2:30 immediately followed by 1 min AMRAP Double Unders -1 Cal AirBike = 1 Point -10 Double Unders = 1 Point Heat Start Times Heat...
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OPEN WOD 16.3 -
Skill/Strength Warm Up the Power Snatch Break down classes into scaled and Rx groups Discuss the Bar Muscle Up & Try to get a couple 1st Timers over the bar. OPEN WORKOUT 16.3 Complete as many...
View ArticleWOD – 134.2 -
Skill/Strength Warm up all movements WOD 1 Round For Time (30 min time cap) 500 Meter Run (stop sign and back 2x) 50 Box Jumps (24/20) 50 Shoulder to Overhead (95/65) 50 Wall Ball (20/15) 50 AbMat...
View ArticleOPEN WOD 16.3 Try #2
Skill/Strength Warm Up the Power Snatch Break down classes into scaled and Rx groups Discuss the Bar Muscle Up & Try to get a couple 1st Timers over the bar. OPEN WORKOUT 16.3 Complete as many...
View ArticleWOD – 134.3 -
Mobility Too many of our CFS athletes are either coming late to class or using the 5 min Foam Rolling period to only chat with friends. I certainly want you all the chat but please take advantage of...
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WOD – 134.4 -
Skill/Strength Power Clean EMOM Every Minute On The Minute 2 Power Cleans -Add up your total volume to produce the first half of your score for the day WOD 1 Round For Time 1500 Meter Row 30 Power...
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WOD – 134.5 -
Skill/Strength 10 min Front Rack Mobility – Coach’s Choice I am anticipating lots of Front Rack movements in the coming weeks WOD 5 Rounds For Time 10 DB Box Step Overs (24/20″) (35/25#) Rx+ 40/30 20...
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