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WOD – 158.0 -
Durability 1 Legged Glute Bridge Max rep per side – 1 min per side Skill/Strength Deadlift 3 Singles Over 90% – 2 min rest b/w reps WOD 5 Rounds 10 DB Alternating Reverse Lunges (45/30) – DBs Held At...
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WOD – 158.1 -
Durability Seated DB External Shoulder Rotation 2 sets per side – High reps – no rest Skill/Strength 4 min AMRAP Wall Walks WOD From 0:00 to 6:00 In Teams of 3 6 Min AMRAP Sled Push From 6:00 to...
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WOD – 155.1 – November Benchmark ReTest!
Durability 1-Arm Supported Bent Over DB Row 3 set of 10 reps per side – heavy as possible – short rests Skill/Strength Skill Session for Toes To Bar & Barbell Warm Up November Benchmark WOD 2o Min...
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WOD – 158.2 – December Benchmark!!!
Durability Front Rack Mobility Triceps Mashing + Barbell BTK Stretch Skill/Strength Build up to a 1 Rep Max Thruster from the Floor in 10 Minutes WOD For Time – 15 min Time Cap 27 Thrusters (75/55) 15...
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WOD – 158.3 -
Durability Double DB Single Leg RDL 3 sets of 8 Reps per Side Skill/Strength Warm up & Set Up WOD 4 Stations – 90 Seconds Per Station – 3 Rounds – 15 Seconds Transition time b/w Stations Station...
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WOD – 158.4 -
Durability DB External Shoulder Rotation 2 sets of 15+ Reps per Side Skill/Strength Strict Pull-Ups Work – 7 Minutes of Rep Work Cool Scales listed from least to most challenging Option 1 – 1-Arm Ring...
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WOD – 158.5 -
Durability Barbell Overhead Walk 2 Minutes of Work (135/95) or heavier is possible Minimum work requirement is 30 seconds at the start of the 2 minute period Skill/Strength Squat Snatch Work to a...
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WOD – 158.6 -
Durability Band X Walk 2 Min AMRAP Skill/Strength Warm Up WOD 3 min Work – 3 min Rest x 4 sets 20 DB Box Step Overs (20/20″) (45/30#) AMRAP Rowing in the Remaining Time (Meters) Scores – Total...
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WOD – 158.7 -
Durability 1-Arm Bent Over DB Row 5 sets of 8 reps per Arm Heavy as possible per set – short rest b/w sets – no rest b/w sides Skill/Strength Warm Up and Team Up WOD In Teams of Three, Complete the...
View ArticleWOD – 158.8 -
Durability Single Leg Barbell RDL 2 sets of 8 reps Skill/Strength Squat Clean – Build to a max in 10 Minutes WOD 3 Rounds For Time 15 Squat Cleans (115/75) Rx+ 145/95 100 Double Unders Awesome...
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WOD – 158.9 -
Durability Band Pull-Aparts 90 Second AMRAP Skill/Strength The focus today is to find the perfect scale for pull-ups for everyone who is scaling. Coaches will work with this group of members on an...
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WOD – 159.0 -
Dear Members, I believe something needs to be changed with the way that our classes clean up their equipment. CFS is a very tidy place and our members are very good at cleaning up their equipment,...
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WOD – 159.1 -
Durability Banded Terminal Knee Extension Step-Up 90 Second AMRAP per Leg – Heavy Band Resistance Skill/Strength Build Up to Deadlift Weight for WOD WOD 3 Rounds For Time 5 Deadlifts (275/185) Rx+...
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WOD – 159.2 -
Durability Barbell Overhead March 2 min AMRAP – 135/95 -Increase weight if last week was 1:30 or longer Skill/Strength The J-Hook!!! WOD 20 min AMRAP 3 Rope Climbs 30 Alternating DB Reverse Lunges...
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Durability Single Leg Barbell RDL 2 sets of 8 reps Skill/Strength Hang Power Clean Work up to a 8 Rep Max in 8 Minutes WOD 3 Min Work 15 Hang Power Clean (95/65) Rx+ 115/75 AMRAP AirBike Calories (1...
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WOD – 159.4 -
Durability 1-Arm Bent Over DB Row 4 sets of 10 reps per Arm Heavy as possible per set – short rest b/w sets – no rest b/w sides Skill/Strength Warm Up and Team Up WOD In Teams of Three, Complete the...
View ArticleOPEN WOD 14.1 ReTest
Durability Barbell Single Leg RDL 2 sets of 8 Reps per side – short rest b/w sets Skill/Strength Power Snatch Build to a heavy single in 10 minutes OPEN WOD 14.1 10 min AMRAP 30 Double Unders 15...
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WOD – 159.5 -
Durability 2 Min AMRAP Reverse Snow Angel -No Weight needed, great durability move Skill/Strength Close Grip Bench Press 1 REP MAX WOD 5 Rounds For Time 15 Box Jumps (24/20) 10 Front Squats (165/110)...
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WOD – 159.6 -
Durability Band Pull-Aparts – 2 min AMRAP Skill/Strength Large the New Moves in the WOD today…..SOOO EXCITING!!! Here is an example of the DB Burpee Push Press by this guy…whoever he is WOD 22 min...
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WOD – 159.7 -
Durability Seated DB External Shoulder Rotation 2 sets of 15+ reps per side Skill/Strength Warm up and Start WOD 3 Min Work 16 Alternating Jumping Lunges 20 KB Swings (53/35) Rx+ 70/53 AMRAP Rowing...
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