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WOD – 205.8 –
Durability Elevated Prone Plank + Knee Extension – 30 seconds x 3 sets -Front box should be taller than rear box Knee Rehab – Nice message and video here from @strengthcoachtherapy for those looking to...
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WOD – 205.9 –
Durability 1-Arm Ring Row Hold – 2 sets per arm Skill/Strength Long Slow Warm-Up WOD 20 min AMRAP 5 Chin-Ups 10 Wide Grip Push-Ups 15 KB Swings (53/35) Rx+ 70/53 Scores from Saturday The post WOD –...
View ArticleWOD – 206.0 –
Durability 1-Arm Farmer + 1-Arm Shoulder DB Carry – 30 Second per hold x 2 sets Skill/Strength Heaving Snatch Balance – Practice or work up to a challenging weight – 10 min Perennial Games Athlete Noah...
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WOD – 206.1 –
Durability Crab Crawl – 90 seconds – rest when necessary If only I had a sandy hill… : We STILL don’t know what Smith is doing but you can find him crab-walking backwards up a sand dune near you...
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WOD – 206.2 –
Durability MB Pec Hold + Lateral Box Step Overs – 2 min AMRAP x1 set Skill/Strength Slight Incline Bench Press – Work up to a 10 Rep Max WOD 2 Rounds 25 Barbell Floor Press (95/65) Rx+ 135/95 25...
View ArticleWOD – 206.3 –
Durability Chinese Planks (Face Up) Single Leg RDL (No Shoes) Skill/Strength Back Squat – 5 sets of 5 Reps Advice – By set 3 or 4, you have achieve the heaviest set of 5 of the day and the remaining...
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WOD – 206.4 –
Durability Supine Banded 1-legged Hamstring Curls – 2 sets per leg – submaximal Skill/Strength Speed Ladder Drills WOD 1 Round 1 Hill Run 500 Meter Row 35 AbMat Sit-Ups 50 Double Unders 35 AbMat...
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WOD – 206.5 –
Durability All things Front Rack Mobility Skill/Strength Push Jerk Warm Up and Build up Sumo Deadlift Warm Up and Build up WOD 5 Rounds 18 Sumo Deadlift (135/95) Rx+ Sumo Deadlift High Pull 6 Shoulder...
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WOD – 206.6 –
Durability Prone Plank – 1 minute Side Plank – 30 seconds per side Hip Lift Hold – 2 minutes Skill/Strength Warm Up WOD Sled Rope Pull – 10 to 12 Minutes Sled Waist Walk Forward – 10 to 12 Minutes Sled...
View ArticleOPEN WOD – 15.3 –
Durability Straight Arm Banded Pulldown – 1 min AMRAP Band Pull-aparts – 1 min AMRAP Skill/Strength Muscle Up Drills (fun stuff) or Muscle Up Specific Strength (False Grip & Ring Dips) or Pull-Ups...
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WOD – 206.7 –
Durability 1-Leg Hip Lift – Foot Elevated – 1 min per leg x 2 sets Skill/Strength Deadlift Warm Up WOD 4 Sets – 2 Minutes of Work – 6 Minutes of Rest 6 Deadlifts (315/225) AMRAP AirBike Calories in the...
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WOD – 206.8 –
***Rope Climb Warning*** We have rope climbs programmed for Thursday. All ropes have been replace and brand new ropes are extra mean on the skin. Please come in with robust protection for your lower...
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WOD – 206.9 –
Athletes, shin protection is non-negotiable when climbing ropes at CFS. We can’t stand by and watch any of you bleed, sorry. Come with multiple layers of protection or scale. That is all. Durability KB...
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WOD – 207.0 –
Durability Hurdle Drills Skill/Strength Power Clean – Squat Clean – Front Squat – Jerk Work up to your starting weight for the workout Sohrab Moradi unofficially breaking the 94kg World Record in the...
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WOD – 207.0 –
Durability Sprinting Drills Skill/Strength Rowing Drills WOD 1 Round Every 10 Minutes x 4 Rounds 500 Meter Row 500 Meter Run Report your fastest and your slowest times Scores from Friday The post...
View ArticleWOD – 207.2 –
Durability Hollow Rock – 3 Max Effort Sets – Add Weight Overhead to fatigue w/in 30 seconds Skill/Strength Warm Up WOD 2 Rounds 35 Push Press (75/55) 35 Bent Over Row 35 Hang Power Clean 35 Sumo...
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June Benchmark ReTest
Durability Skater Squat Iso Hold – Can you go 30 seconds per side? How about weight? Skill/Strength Block Pulls – Work to a Heavy Single in 10 minutes Just like this but off blocks…Dan Green riding...
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WOD – 207.3 –
Durability 1-Arm Row + Reach Skill/Strength Strict Press – Work up to a heavy single from the rack Dmitry Klokov with a 356# Strict Press. In the video below you can see what using your legs will do to...
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WOD – 207.4 –
HAPPY Independence Day!!! I hope everyone has a great workout and a great BBQ or whatever it is that you all love to do on a free day. When I think about Independence Day, I think about the incredible...
View ArticleWOD – 207.5 –
Durability Iso Lunge Side Medicine Ball Toss – 3 sets of 10 to 15 reps per side -Submaximal Speed with Maximal Control and Balance Skill/Strength Long warm Up for the workout WOD 1 Round 30 Hang Power...
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