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WOD – 138.1 -
Skill/Strength CFS had Half Murph slated for today but the construction at the gym has forced my hand. Lets do this instead. WOD “Annie” 50 Double Unders 50 Wall Facing AbMat Sit-Ups 40 Doubles Unders...
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WOD – 138.2 -
Skill/Strength Power Snatch – Build to a heavy single in 10 minutes WOD 3 Rounds For Time 10 Power Snatch (135/95) 20 Box Jumps (24/20) 30 MB Wall Push Press (20/15) Scores from Wednesday
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WOD – 138.3 -
Skill/Strength Prepare and Conquer this WOD WOD For Time Half Mile Run (Stop Sign & Back 3x) immediately followed by 5 Rounds 10 Pull-Ups 15 Push-Ups 20 Air Squats immediately followed by Half...
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WOD – 138.4 -
Skill/Strength Segment Power Clean (aka Pause Power Clean) – Build to a heavy single in 10 minutes -1 Second Pause at the knees WOD For Time 30 Power Clean (155/105) Rx+ 185/125 Every minute, on the...
View ArticleWOD – 138.5 -
Skill/Strength The Matt Chan Warm Up WOD For Time 1000 Meter Row 50 Thrusters (45/35) 30 Toes To Bar —5 min rest— 50 Deadlifts (135/95) 30 Lateral Burpee Bar Hops 1000 Meter Row Two Sprints People!...
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WOD – 138.6 -
Skill/Strenght Squat Clean and Jerk – Find a max in 12 minutes Inspiration – Maddy Myers breaking the American Junior Record Clean and Jerk with a successful lift at 264 Pounds weighing approximately...
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WOD – 138.7 -
Skill/Strength Focused Soft Tissue Biceps & Pecs WOD For Time 1000 Meter Run (stop sign and back 4x) 5 Rounds 15 Pull-Ups 20 Push-Ups immediately followed by 1000 Meter Run Scores from Monday
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WOD – 138.8 -
Skill/Strength Practice the 1 Arm KB Overhead Alternating Reverse Lunges WOD 5 Sets – 2 min rest b/w Sets 10 Box Jumps (24/20) Rx+ 30/24) 20 Alternating 1 Arm KB Overhead Reverse Lugnes (36/25) Rx+...
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WOD – 138.9 -
Skill/Strength Warm Up The Power Snatch WOD 5 Minutes of Work – 5 Minutes of Rest x 3 Sets 500 Meter Row Immediately followed by AMRAP Power Snatch (135/95) Rx+ 155/105 Scores from Wednesday
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WOD – 139.0 -
As requested, a long, thoughtless workout that will leave me dead…. Skill/Strength Warm Up and Organize WOD 30 min AMRAP 20 Burpees 20 Wall Ball (20/15) 20 1 Arm DB Push Press (10 reps per arm) (45/30)...
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WOD – 139.1 -
Skill/Strength Deadlift – Pull a heavy single This is more about preparing for the WOD than it is about going for a new Personal Record. Get something heavy off the floor so the WOD weight feels light....
View ArticleWOD – 139.2 -
Skill/Strength Little Extra Mobility & Static Stretching – 5 minutes WOD 5 Stations – 2 Minutes per Station – No Rest b/w Stations Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Sled Drag...
View ArticleWOD – 139.3 -
Skill/Strength Power Clean – Quickly Build up to a Heavy Set of 3 Reps Rules – Once you successfully lift your first rep, you have 10 seconds before you must lift your second and another ten seconds to...
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WOD – 139.4 -
Skill/Strength Little Running Warm Up…socks only 8) WOD For Time 3 Rounds 25 Push-ups 75 Air Squats immediately followed by 1500 Meter Run (Stop Sign and Back 6x) Scores From Monday
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WOD – 139.5 -
Skill/Strength The Bent Over Barbell Row – Practice the movement and build up to a challenging weight for 3 sets of 10 reps This is a great exercise for developing your upper back (aka developing a...
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WOD – 139.6 -
Skill/Strength Organize and Begin Friday is going to be a BIG DAY. We have longtime members who are moving away and many college students graduating so we are going to send them off to their exciting...
View Article“Doanh”
Doanh Nguyen, CFS’s official favorite person, is moving to Houston Texas and today is his farewell WOD. I cannot say enough about this guy and those who know him know what I’m talking about. Doanh, you...
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WOD – 139.7 -
22 veterans commit suicide every day. In an effort to spread awareness about the problem, people all around the country are joining in on the 22 Push-Up Challenge, which means doing 22 push-ups for 22...
View ArticleWOD – 139.8 -
Skill/Strength Alternating Tabata Hollow Hold Arch Hold Hollow Hold Example Arch Hold w/ PVC Example WOD 1 Round For Time 250 Meter Row 50 Deadlifts (135/95) 250 Meter Row 50 Front Squats (95/65)...
View ArticleWOD – 139.9 -
Skill/Strength Strit Pull-Ups 5 Sets of 3 Unbroken Reps – 90 seconds rest b/w sets Make these pull-ups as challenging as possible. For example, minimal band assistance or no bands, little bit of extra...
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