• Categories WOD

    031219

    Strength
    5 Sets of:
    2 Tempo Back Squats
    *Start @ 50%
    *5 sec descent, 2 sec at bottom
    WOD
    5 sets of:
    AMRAP 2min
    10 Plate Ground 2 Overhead, 45/25
    5 10m Shuttle Runs
    8 Burpees
    -Rest 1 min-
    *Pick up where you left off
    *Score is rounds plus rep […]

  • Categories WOD

    031119

    Strength
    5 Sets of:
    High Hang Squat Clean +
    Hang Squat Clean +
    Squat Clean
    *start @ 50%, work up to a heavy complex
    WOD
    3 Rounds for time:
    15 Power Cleans, 115/80
    12 Thrusters, 115/80
    9 Pullups

  • Categories WOD

    030919

    CF Open Workout 19.3
    For Time:
    200ft DB OH Walking Lunges, 50/35
    50 DB Box Step-ups, 24/20
    50 Strict HSPU
    200ft Handstand Walk
    *10min Cap

  • Categories WOD

    030819

    Strength/Skill
    3 Sets of:
    5-7 Strict C2B Chinups
    8-10 BB Romanian DL
    10-15 GHD Situps
    45-60 sec HS Hold/Strict/Walk Practice
    WOD
    For Time:
    50 Double Unders
    50 Russian KB Swings, 24/16
    50 Situps
    50 Double Unders
    50 Situps
    50 Russian Swings
    5 […]

  • Categories WOD

    030719

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    030619

    Strength
    5-5-3-3-1-1
    Close Grip Bench
    -work to a heavy single
    WOD
    3 Rounds for time:
    15 Hang Power Snatch, 75/55 Adv 95/65
    30 Back Rack Lunges

  • Categories WOD

    030519

    Strength
    5-3-5-3-5-3 reps of
    Back Squat
    Set 1 @ 70% – Set 2 @ 75%
    Set 3 @ 70% – Set 4 @ 80%
    Set 5 @ 70% – Set 6 @ 85%
    WOD
    4 Rounds, 1 min at each station
    Wallballs, 20/14 Adv 30/20
    KB Swings, 24/16 Adv 32/24
    Box Jump Overs […]

  • Categories WOD

    030419

    Strength
    Every 2 min for 5 sets:
    Snatch (3-3-3-3-3)
    – Perform 3 ‘Touch and Go’ Snatches
    *Build to a heavy set of 3
    WOD
    Row or Bike 50/35 Cal
    then..
    15-12-9-6-3 reps of:
    Deadlifts
    3-6-9-12-15 reps of:
    Lateral Bar Burpees

  • Categories WOD

    030219

    CF Open Workout 19.2
    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135/85
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185/115
    If completed before 8 minutes, add […]

  • Categories WOD

    030119

    Strength/Skill
    3 Sets of:
    10 Single Leg DB Deadlifts
    10 Close Grip Bench
    15 Weighted Back Extensions
    60sec Hollow Rock/Superman
    WOD
    5 Rounds for time
    10 DB Snatch, 50/35 Adv 70/50
    8 Burpees over DB
    6 10m Shuttle run