WOD

Monday, October 14th

10/13/2019

WARMUP:   AMRAP x 5 minutes:   10 Glute Bridge w/:02 pause @top   5/5 BB Elbow Punches   5 Strict Press w/:02 pause @top   5 Lateral Burpee Over Bar   20 SU or 10 DU       Push Press Prep: 5 each   Dip & Hold / Dip & Stand / Dip & Drive / Push Press w/hold OH / Push Press TNG           STRENGTH/SKILL WORK:   ON A 12:00 RUNNING CLOCK: Establish 10RM Push Press* *Max 2 attempts at 10RM   WORKOUT: &n....

Read More

Saturday, October 12th

10/11/2019

....

Read More

Friday, October 11th

10/10/2019

WARMUP:   2 Rounds:   20 Jumping Jacks   20 Mountain Climbers   20 Lunges   20 Hollow Flutter Kicks   20 Air Squats   10 Groiners w/twist   10 Forward Leg Swings – each side   10 Lateral Leg Swings – each side           WORKOUT:   RECOVERY WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 -- Row or Bike, Moderate Effort Rest 3:00 EMOM x 10 MINUTES MIN 1 -- AMRAP o....

Read More

Thursday, October 10th

10/09/2019

WARMUP:   2 Rounds:   14 Reverse Lunges   7 Bent Over Row w/BB w/:02 pause @chest   7 Jump Squat   7 BB Good Morning   7/7 Full Grip Elbow Punches   Then       BB Prep: 5 Reps each   Clean DL / HH Shrug High Pull / HH Muscle Clean / HH Power Clean / Hang Power Clean / Power Clean           CF OPEN PREP OR STRENGTH/SKILL WORK: 20 MINUTES   CHOOSE: CF Open Prep Work (your personal plan) OR   STRENGTH: 5x3 Pow....

Read More

Wednesday, October 9th

10/08/2019

WARMUP:   2 rounds of:   1:00 Single Unders   30’ High Bear Crawl   10 Pushups   10 V Up to Superman   Then   2 sets: :30 Elbow Punches               :30 PVC Good Morning       SPECIFIC WARM-UP:   3 Rounds:   5 BB Strict Press > Push Press > Push Jerk   10 Forward Lunges (each leg) > Step Ups (each leg) > Box Jumps   10 Inchworms > Superman > B....

Read More

Tuesday, October 8th

10/07/2019

WARMUP:   3 Rounds:   100m Row (legs only) > 100m Row (arms only) > 200m Row   8/8 DB Filly Lunges   10 DB Bent Over Row   10 DB Death March       CF OPEN PREP OR STRENGTH/SKILL WORK: 25 MINUTES   CHOOSE: CF Open Prep Work (your personal plan) OR   GYMNASTICS: Muscle Up   Perform 5 sets of 5-8 reps depending on skill level:               Supine Hollow I-Y-T     ....

Read More

Monday, October 7th

10/06/2019

WARMUP:   3 Rounds:   10 Groiners   5 Wall Squats   5 Narrow Stance Air Squat   5 Wide Stance Air Squat   :30 Plank to Pike       CF OPEN PREP OR STRENGTH/SKILL WORK: 20 MINUTES   CHOOSE: CF Open Prep Work (your personal plan) OR   STRENGTH: Establish 10RM Front Squat*   *Max 2 attempts at 10RM   ACCESSORY:   3 sets: 30 Deadbag w/ Band Pressed (band anchored on rig, legs move, arms hold)        &....

Read More

Saturday, October 5th

10/04/2019

WARMUP: 2 Rounds   200m Row   5 Strict Press > 5 Push Press   10 Up Down > 10 Burpees       BB Prep: 5 reps each: Clean DL / Shrug HP / Hang Muscle Clean / Hang Power Clean / Hang Squat Clean REST Clean DL / Power Clean (mid shin) / Squat Clean (mid shin)       WORKOUT:   “BREAK UP to MAKE UP”    Two Parts with a Partner:   Part A: "The Break Up" - EMOM for As Long As Possible:   1st minute: 1 Push Press (12....

Read More

Friday, October 4th

10/03/2019

WARMUP:   AMRAP x 6 minutes:   :30 Barbell Overhead Hold   :30 Slow Elbow Punches (front rack)   :30 Squat Hold (no barbell, ACTIVE position)       CF OPEN PREP OR STRENGTH/SKILL WORK: 20 MINUTES   CHOOSE: CF Open Prep Work (your personal plan) OR   GYMNASTICS: Handstand Work   Perform 5 sets of 8-10 reps depending on skill level:               Wrist Prep & Roam Roll Up the Wall &nbs....

Read More

Thursday, October 3rd

10/02/2019

WARMUP:   AMRAP x 5 minutes:   20 Jumping Jacks   12 Alternating Lunges w/PVC Pass   6 OHS w/:02 descent & :02 pause @bottom   :15 Wide Grip Hang   Snatch Prep: 5 reps each   Snatch Deadlift / Strict High Pull / Shrug High Pull / BTN Strict Press REST   High Hang Muscle Snatch / High Hang Power Snatch / Above Knee Hang Power Snatch / Power Snatch from mid-shin           CF OPEN PREP OR STRENGTH/SKILL WORK: 25 MINUTES   CHO....

Read More