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WOD – 199.2 –
Durability KB Farmers Carry – 3 min AMRAP Skill/Strength Rope Climb Technique and Scales – 10 minutes WOD 3 Rounds 15 Overhead Squats (115/75) Rx+ 135/95 6 Rope Climbs (Rx+ 8 Rope Climbs) Scores from...
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WOD – 199.3 –
Durability Single Leg Banded STOMPS This is especially effective training for the next time you find a spider in your house 1 min AMRAP per leg x 1 set Skill/Strength Tabata Alternating Jumping Lunges...
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WOD –“Becky’s Redemption”
Coach Mike and Coach Becky went head to head for the past 5 weeks in an Open showdown, and Coach Mike came out on top. Before the Open started, members voted in a Facebook poll to determine the loser’s...
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WOD – 199.5 –
Durability Terminal Knee Extension – Banded – 1 minute per leg x 1 set 1 Legged Hip Lift – Foot Elevated – 1 minute per leg x 1 set Skill/Strength Back Squat 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1...
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WOD – 199.6 –
Durability Serratus Push-ups – 3 sets – short rest Skill/Strength Warm Up WOD 5 Rounds 10 Strict Toes to Bar (Rx+ 15) 15 Shoulder to Overhead (135/95) 20 Calorie Row 20 min Time Cap For an Rx Strict...
View ArticleWOD – 199.7 –
The list of CFS athletes who have cured their minor joint pain by incorporating regular “Internal Torque” movements continues to grow. Joint disfunction, due to muscular imbalance, does not always...
View ArticleWOD – 199.8 –
Durability Single Leg Medicine Ball Shoulder Toss 3 sets of 10 reps per side – These tosses are to be submaximal and completed as quickly without resting Skill/Strength Snatch High Pull 5 sets of 3...
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WOD – 199.9 –
Durability Side Plank + Powell Raise – 2 sets of 15+ reps per side – short rest Skill/Strength Bench Press 5 sets to Fatigue Please use a weight slightly heavier than whatever you used for the April...
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WOD – 200.0 –
Durability Straight Arm Banded Pulldown – 90 Second AMRAP x 1 set Skill/Strength Warm Up & Find Scales for the Pull-ups if necessary Practice Double Unders Practice the Plate Drill and see if you...
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WOD – 200.1 –
Durability Hip Airplane Drill – 1 min per leg x 1 set Skill/Strength The World Famous Medicine Ball Toss Game – Best of 3 Rounds The Official Rules for MBTG 1 Round is 3 minutes long Medicine Balls are...
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WOD – 200.2 –
Durability Kickstands Hang Power Clean Light Weight – 5 sets – Empty barbell or light weight – quick practice session Performing Olympic lifts from a kickstand position as demonstrated here by one of...
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WOD – 200.3 –
Durability 3 Rounds – Make no mistake, this is a quick pump sesh folks! Terminal Knee Extension – Big Band – 1 set per leg Arch Ups w/ PVC – 1 set Squat Position Wrist Flexion – empty barbell for 8 to...
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WOD – 200.4 –
Durability Tuck and L-Sit work – 5 minutes Skill/Strength Warm Up and Go WOD 3 Rounds 15 Box Dips 30 1-Arm Ring Rows 30 DB Box Step Overs (50/35 & 20/20″) 30 DB Power Snatch 50/35 Athletes will...
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WOD – 200.5 –
Durability 3 Rounds – 5 reps per movement Behind the neck Snatch Push Press Behind the neck Push Jerk Snatch Balance Skill/Strength Warm up and Go WOD Build to a Max Snatch 1 – 1 – 1 – 1 – 1 Clean and...
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ReTest WOD – 81.8 –
Durability Band Pull-Apart + External Rotation – 90 second AMRAP x 1 Skill/Strength Push Press – 4 sets of 6 to 8 reps -Bars taken from the floor -60 to 90 seconds rest b/w working sets WOD – 81.8 –...
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WOD – 200.6 –
Durability Agility Ladder Drills Skill/Strength Warm Up & Go WOD 4 Stations – 2 Minutes Per Station – 3 Rounds – Zero Transition Time Station 1 – DB Walking Lunges (50/35) (1 Length = 20) Station 2...
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WOD – 200.8 –
Durability Hip Airplane – 1 min per leg x 1 set Skill/Strength Warm Up WOD 10-9-8-7-6-5-4-3-2-1 Deadlift (Bodyweight) Rx+ 1.5x Bodyweight Strict Pull-ups (Rx+ .25 Bodyweight) After each set of...
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WOD – 200.8 –
Durability DB Windmills Skill/Strength Ring Support Progression Practice Session WOD 1 Round 30 Turkish Get Ups (50/35) 1000 Meter Row (Rx+ 1500) The Turkish Get Up Scores from Thursday The post...
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WOD – 200.9 –
Durability Medicine Ball Pec Walk – 3 min AMRAP x 1 set Skill/Strength Flat Bench – Gradually work up to a few heavy sets of 5 reps in 10 minutes WOD 75 Reps Bench Press (155/95) Rx+ 165/105 Every...
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WOD – 201.0
Durability 1 Round Band Pull-Apart 1 min AMRAP Band Straight Arm Pulldown 1 min AMRAP 1 Legged Hip Lift 1 min AMRAP per leg Side Plank – 1 min per side Skill/Strength Warm Up WOD For Time...
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