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WOD – 173.1 –
Durability Weighted Side Plank – 45 seconds per side x 1 set immediately followed by 1 Min Hollow Rock Skill/Strength Warm up WOD WOD 1 Round 50 Calorie Row 50 Sit-Ups (Rx+ Tuck-Ups) 50 Goblet...
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WOD – 173.2 –
Durability 1 Legged Wall Sit – 30 seconds per side x 1 set (keep other foot off floor and no, you can’t rest it on your working leg) 2 Legged Wall Sit – 60 seconds x 1 set Skill/Strength Segmented...
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WOD – 173.3 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Back Squat – 1 Very Heavy set of 5 Reps Warm up, pick a weight, crush it, don’t miss reps WOD 3 Rounds 15 Deficit KB Sumo Squat High Pulls...
View Article“Murph”
Today we honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. “This workout was one of Mike’s favorites and he’d named it “Body Armor”. From...
View ArticleWOD – 173.4 –
Congratulations to all the athletes who participated in Murph and thank you to all those who donated their time to keep the event running smooth. It was a blast and very well run. Today’s workout is...
View ArticleHappy Memorial Day
“In the truest sense, freedom cannot be bestowed; it must be achieved.” – President Franklin D. Roosevelt Thank you to all the men and women who gave their lives for our freedom. Happy Memorial Day...
View Article“Jack Joseph”
Just after 2pm yesterday, Jack Joseph Goldberg was born! Ellen did great and both baby and mama are happy and healthy. My first gift to Jack is his own CFS WOD, which is a very special one to me. It’s...
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WOD – 173.5 –
Durability Single Leg RDL – Barbell x 3 sets of 8 reps – 1 min rest – light weight Skill/Strength Power Clean 5 RM Touch-and-G0 WOD 20 min AMRAP 5 TnGo Power Cleans (135/95) Rx+ 155/105 10 C2B...
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WOD – 173.6 –
Durability Lax Ball Soft Tissue Work Quads + Calves Skill/Strength Chris Hinshaw Running Warm Up 1 – High Knee Karaoke 2 – Over the Hurdle 3 – Knee to Chest 4 – Figure Four 5 – Lunge and reach 6 –...
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CrossFit Games 2011 & 2013 Deadlift Regional WOD
Durability 1 Legged Glute Raise 1 min AMRAP per leg x 1 set Skill/Strength Deadlift – 4 sets of 8 Reps – 55-65% of your 1RM These reps are fast, explosive, aggressive on the way up. Do not sacrifice...
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WOD – 173.8 –
Durability Hollow Rock – 2 min AMRAP Skill/Strength Warm Up Movements WOD 5 Rounds 15 Jumping Front Squats (45/35) – Don’t drop empty barbell to floor! 30 Double Unders 15 Toes to Bar Scores from...
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WOD – 173.9 –
Durability Warm UP…no time for anything except fitness Skill/Strength All Fitness Today WOD 5 min Work – 5 min Rest x 4 Rounds 3 min Row (1 Cal = 1 Point) 2 min Sled Drag + Sled Push (1 Length = 10...
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WOD – 174.0 –
Durability Dumbbell Bear Crawl 2 Lengths x 4 sets – building in weight from set 1 to set 4 Notice that the back remains parallel to the floor…like a real bear and not hips up in the air like a teddy...
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WOD – 145.5 – ReTest –
Durability Band X Walk – 1 min AMRAP DB Side Plank – 30 seconds per side x 1 set SL RDL – 25 Reps Per Side x 1 Set Skill/Strength Rope Climb Skill Work + Scales Athletes who are not ready to climb to...
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WOD – 174.1 –
Durability KB Tippy-Tappy Game Skill/Strength Back Squat – 1 very challenging set of 3 Pause Squats – 2 second pause in the bottom Pause squats are great for developing starting strength for the...
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WOD – 174.2 –
Durability Lax Ball to Spinal Erectos + Quadratus Lumborum 6 min Run Time Skill/Strength Glute Activation (Coach’s Choice) Deadlift Warm Up WOD 3 Min Work – 3 Min Rest x 5 Sets 15 Deadlifts...
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WOD – 174.3 –
Durability 1-Arm Bottom-Up KB Overhead Press 3 sets of 8 reps per side Skill/Strength Review Movements Provide Scales for Ring Muscle Ups & T2B WOD 25 min AMRAP 20 Toes To Bar 30 AbMat Sit-Ups 40...
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WOD – 174.4 –
Durability Hollow Rock 30 Seconds On – 15 Sec Off x 5 Sets Skill/Strength Hang Squat Clean + Jerk Build to a Max in 10 Minutes WOD 3 Rounds 7 Hang Squat Clean + Overhead (135/95) Rx+ 155/105 12...
View ArticleWOD – 174.5 –
Durability Lax Ball Lower Body – Extra General Warm Up – Foam Rolling – 10 minutes Skill/Strength Warm Up WOD 20 min AMRAP 35 KB Swings (53/35) Rx+ 70/53 12 Push-Ups (Rx+ 18) 250 Meter Run The post...
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Mystery WOD
Those who have been at CFS for a long time can tell what today is probably all about. Those who are new, let me assure you that today you need no skill to complete this WOD RX! You don’t even need to...
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