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WOD – 209.2 –
Durability KB Farmer Carry – 2 min x 1 set Skill/Strength Hang Power Snatch – 3 sets of 3 reps WOD 21 – 15 – 9 Box Jumps (24/20) Rx+ MB 20/15 Hang Power Snatch (95/65) Rx+ 115/75 Chest to Bar Pull-ups...
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WOD – 209.3 –
Durability Band Face Pull – 90 Second AMRAP x 1 set Skill/Strength Sumo Deadlift Block Pull – Work up to 1 Heavy set of 5 reps – No Touch-n-Go Reps WOD 4 Stations – 1 Min Work per Station – 30 Seconds...
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WOD – 209.4 –
Durability Weighted Hip Lift – 3 min AMRAP x 1 set Skill/Strength Warm up & Go WOD 1 Round 1 Hill Run (Rx+ 20/15 Medicine Ball) 5 Rope Climbs (Rx+ 8) 50 Hollow Rock 250 Meter KB Farmer Carry (53...
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WOD – 209.5 –
Durability Straight Arm Band Pulldowns – 2 min AMRAP x 1 set Skill/Strength Warm Up and Go WOD 1 Round 500 Meter Run 30 Jumping Pull-ups (Rx+ Jumping C2B) 750 Meter Run 30 Jumping Pull-ups 1000 Meter...
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July Benchmark Retest!
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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August Benchmark!
Durability Hollow Rock to Hip Extension – Practice for a few minutes Skill/Strength Power Clean – Work up to a heavy set of 3 Reps in 10 minutes -Attempt to complete all 3 power cleans within a 30...
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WOD – 209.7 –
Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Warm up and Discuss the Workout WOD 4 Rounds – Complete quickly but not for time Front Foot Elevated Split Squat – 8 to 12 reps Supinated DB...
View ArticleWOD – 209.8 –
Durability 2-Handed Kettlebell Raises A post shared by SPEND $39 get FREE SHIPPING (@deadlifttillimdead) on Jul 26, 2018 at 6:55pm PDT Skill/Strength Banded Bench Press – 5 sets of 5 reps WOD 5 Rounds...
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WOD – 209.9 –
Durability DB Side Plank – 30 Seconds x 3 sets – short breaks Skill/Strength Hurdles & Ladder WOD 20 Min AMRAP 20 Burpees 350/250 Meter Row 75 Double Unders Scores from Thursday The post WOD –...
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WOD – 210.0 –
Durability Uni Hip Lift Hold x 30 seconds per leg x 1 set Arch Hold x 30 seconds x 1 set Skill/Strength Clean Pull – 5 sets of 3 Reps -Drop all reps to the floor once the rep is complete -Use your arms...
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WOD – 210.1 –
Durability Medicine Ball Pec Walk – 2 Min AMRAP x 1 Set Skill/Strength Warm Up & Go WOD 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups (Rx+ Wide Grip) Dips (Rx+ Ring Dips) DB Anchored AbMat Sit-Ups (Rx+...
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The 2018 Games was AMAZING. Matt Fraser and Tia-Clair Toomey are the fittest in the world, again! I hope you are all as motivated as I am right now, lets have a big week. Durability Prone “Running Man”...
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Coach Pat’s Birthday WOD!
Today we celebrate Coach Pat Birthday! For those of you who don’t know, it is a bloodbath, hence the 25 min time cap. Without the right game plan and mindset, things can do sideways quickly. “Most...
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WOD – 210.3 –
Durability 30 Seconds – Standing Barbell Reverse Curl – 15 second rest 30 Seconds – Standing Barbell Curl – 1 min rest x 2 sets Athletes, your standing reverse barbell curl should be approximately 35%...
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WOD – 210.4 –
Durability Band Pull-apart – 2 min AMRAP x 1 set Skill/Strength Incline Banded Bench Press 5 sets of 5 reps WOD Three Rounds – 1 minute rest b/w rounds 30 Alternating Front Rack Reverse Lunges (95/65)...
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WOD – 210.5 –
Durability Side Plank Raises – 10 to 15 per side x 2 sets Skill/Strength Warm Up for the WOD WOD 1 Hill Run Immediately follow by 2 Rounds 35 KB Swings (53/35) Rx+ 70/53 35 Ring Rows Immediately follow...
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As many of you know, a longtime member of CFS suffered a serious cardiac event yesterday morning during his workout. The amazing members of the 9:30 class saved this man’s life and he is currently in...
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WOD – 210.7 –
Durability Front Lever Pulldown with Bands – 5 Minutes Skill/Strength Warm Up and Go WOD 3 Min AMRAP – 9 Min rest x 3 Sets Sled Push + Sled Drag w/ Ring (30/10) -During both 9 minute rest periods,...
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WOD – 210.8 –
Durability Snatch Grip Bar Raise in Squat – 3 sets of 8 to 10 reps with light weight A post shared by Sultan (@sword_sultan) on Jul 16, 2018 at 2:00pm PDT Skill/Strength Squat Snatch + Power Snatch...
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WOD – 210.9 –
Durability Wall Sit – Marching Wall Sit – Single Leg Wall Sit…lets start with that Skill/Strength 1000 Meter Time Trial – who has the fastest time today in CFS land? WOD 1 Minute Work – 30 Seconds Rest...
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