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WOD – 163.5 -
Durability Seated DB Shoulder External Rotation – 15 to 20 Reps per arm x 2 sets Skill/Strength Power Clean Work up to a Heavy Single in 10 Minutes Dmitry Klokov…My Friend…Showing a solid Power Clean...
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WOD – 163.6 -
Durability Couch Stretch – If I could do 1 stretch for the rest of my life, this would be it. Skill/Strength Double DB Overhead Carry (45/30) 2 min Walking WOD 3 min AMRAP – 3 min Rest x 4 Sets 1 –...
View ArticleWOD – 163.7 -
Durability Double DB Single Leg RDL 3 sets of 8 Reps per Leg Skill/Strength Double KB Swing Review and Practice WOD 17 min AMRAP 40 Burpees 40 Russian KB Swings (53/35) 30 Burpees 40 American KB...
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WOD – 163.8 -
Durability Extra Soft Tissue Work and Static Stretching Skill/Strength Specific Warm Ups WOD 25 Min AMRAP 10 Toes to Bar 10 Strict Overhead Press (95/65) Rx+ 115/75 10 Box Step Overs – No Weight...
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“Gracie”
My baby Gracie is 3 Years Old and she told me she wanted everyone at CFS to do her Workout!!! If you did not Rx last year but you can Rx this year…Gracie would very much like you to Rx now or at least...
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WOD – 163.9 -
Durability Hollow Rock – 1 min Arch Rock – 1 min Skill/Strength Warm Up and Review DB Movements WOD For Time 30 Alternating DB Reverse Lunges (45/30) 30 Calorie Row —3 min rest— 30 DB Burpees (45/30)...
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Benchmark WOD “Chase”
Chase Elliot recently turned four years old on!!! To honor this future CrossFit stud, CFS has dedicated a benchmark after him The “Chase” written by Mr. Elliot himself Chase was born on 2/1/2013…This...
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WOD – 164.0 -
Durability Weighted Single Leg RDL 2 sets of 10 reps per leg Skill/Strength Warm up & Start WOD 2 min of Work – 6 min of Rest 8 Sled Lengths (45/25) AMRAP AirBike Calories Heat Times Heat 1 – 0...
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WOD – 164.1 -
Durability 1-Arm DB Overhead March – 90 Seconds Per Arm Skill/Strength Seated Box Jumps – Going High! Working up to some challenging heights safely! WOD 20 min AMRAP 20 DB Hang Squat Cleans (45/30)...
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WOD – 164.2 -
Durability Backward Band X Walk – 2 min Skill/Strength Warm up the DB Movements WOD For Time 2 Rounds (Rx+ 3 Rounds) 20 Alternating DB Step-Ups (45/30) + 24/20″ 10 DB Push Press —3 min rest— 2 Rounds...
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WOD – 164.3 -
Durability Straddle Side Plank – 1 min per side x 2 sets Skill/Strength Warm Up and Start WOD 25 min AMRAP 5 Strict Pull-Ups 10 Pushups 20 Air Squats (Rx+ Thrusters 75/55) 30 AbMat Sit-Ups 40 Double...
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WOD – 164.4 -
Durability Snatch Press AKA Klokov Press 3 sets of 10 Reps – Light load – Smooth reps – Minimal Struggle Athletes who cannot smoothly from behind the head should use PVC and complete 3 sets of 15+...
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WOD – 164.5 -
Durability Parallette Holds Legs Straight or Knee Bent or Hanging on a Dip Bar – See how long you can hold for 1 set Skill/Strength Handstand Push-Ups Skill Session + Deadlift Warm Up WOD 12 min...
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WOD – 164.6 -
Durability Band X Walk – 3 min Skill/Strength Option 1 – Figuring appropriate strict pull-up scales for the WOD to replace kipping Chest to Bar Pull-Ups and kipping Toes to Bar for those athletes who...
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WOD – 164.7 -
Durability Weighted Side Plank – Super Heavy for 30 Seconds x 1 set Skill/Strength Primer – A short intense mini-workout prior to a very intense anaerobic workout. A primer will activate the many...
View ArticleWOD – 163.9
Durability Hollow Rock – 1 min Arch Rock – 1 min Skill/Strength Warm Up and Review DB Movements WOD For Time 30 Alternating DB Reverse Lunges (45/30) 30 Calorie Row —3 min rest— 30 DB Burpees (45/30)...
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Durability Weighted Single Leg RDL 2 sets of 10 reps per leg Skill/Strength Warm up & Start WOD 2 min of Work – 6 min of Rest 8 Sled Lengths (45/25) AMRAP AirBike Calories Heat Times Heat 1 – 0...
View ArticleWOD – 164.1
Durability 1-Arm DB Overhead March – 90 Seconds Per Arm Skill/Strength Seated Box Jumps – Going High! Working up to some challenging heights safely! WOD 20 min AMRAP 20 DB Hang Squat Cleans (45/30)...
View ArticleWOD – 164.2
Durability Backward Band X Walk – 2 min Skill/Strength Warm up the DB Movements WOD For Time 2 Rounds (Rx+ 3 Rounds) 20 Alternating DB Step-Ups (45/30) + 24/20″ 10 DB Push Press —3 min rest— 2 Rounds...
View ArticleWOD – 164.3
Durability Straddle Side Plank – 1 min per side x 2 sets Skill/Strength Warm Up and Start WOD 25 min AMRAP 5 Strict Pull-Ups 10 Pushups 20 Air Squats (Rx+ Thrusters 75/55) 30 AbMat Sit-Ups 40 Double...
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