• Categories WOD

    022418

    WOD
    CF Open Workout 18.1
    AMRAP 20 min of:
    8 Toes 2 Bar
    10 DB Hang Clean & Jerk, 50/35
    14/12 Cal Row

  • Categories WOD

    022318

    Strength
    4×3 Back Squat @ 75%
    WOD
    EMOM for 12min
    Min 1: 8 Burpee Box Jump Over, 24/20
    with the remaining time
    Max Double Unders
    Min 2: Rest
    *Score is DU

     

  • Categories WOD

    022218

    WOD Make up/Active Recovery/Yoga @ 4:30
    Mobility and Maintenance

  • Categories WOD

    022118

    Strength
    work to 80% 1RM C&J for a power clean
    then drop 20#s for
    2×2 Power Clean
    WOD
    21-15-9 reps of:
    Wallballs, 20/14 Adv 30/20
    Hang Power Cleans, 115/75 Adv 135/95
    Lateral Bar Burpees

  • Categories WOD

    022018

    Strength
    1RM Overhead Squat
    -OR-
    1RM Make Up
    WOD
    AMRAP 7 min of:
    Power Snatch, 115(75) Adv 135(95)
    Overhead Lunge(Right)
    Overhead Lunge(Left)
    Overhead Squat

     
     

  • Categories WOD

    021918

    Strength
    1RM Clean + Jerk
    WOD
    2 Rounds for time:
    30 Double Unders
    15 Pullups Adv Strict
    15 HR Pushups Adv HSPU
    50 Air Squats
    30 Double Unders
    15 Toes 2 Bar
    15 HR Pushups

     

  • Categories WOD

    021718

    A Workout for Shawna
    4 Stations of Double Tabata
    40sec of work, 20 sec rest, 8 rounds
    Station 1 : Weighted Situps
    Broad Jumps
    Station 2 : Burpees
    Inch Warms
    Station 3: Jumping Lunges
    Bear Crawl
    Station 4 : Ring Rows
    Crab Walk

     
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  • Categories WOD

    021618

    Strength
    1 RM Deadlift
    WOD
    Row 60/50 Cal
    then..
    3 Rounds of:
    21 KB Reverse Lunges, 24/16 Adv 32/24
    15 Box Jump Overs, 24/20 Adv 30/24
    9 Deadlifts, 225/155 Adv 275/185

  • Categories WOD

    021518

    WOD Make up/Active Recovery/Yoga @ 4:30
    Mobility and Maintenance

  • Categories WOD

    021418

    Strength
    1RM Split Jerk
    V-DAY WOD
    In Teams of 2
    Male/Female Team
    AMRAP 14 min:
    20 Over Partner Burpess, while partner is holding plank
    30 Partner Wallballs, 20/14 Adv 30/20
    40 Partner Situps w/WB, partners will face each other
    -Rest 2 min-
    […]