Warm-up Run 400m, then: Alternating Tabata 1. Double Unders 2. Wallballs Mobilize overhead position & warm up back squat Strength Back Squat 3-2-2-1-1-1 (80-85-90-95-100-102%) WOD (30 Minute cap) 21 Power Snatches (135,95) 100 Double Unders 25 Wallballs 10 Strict Handstand Push-ups 15 Overhead Squats (155,105) 100 Double Unders 25 Wallballs 10 Strict Handstand Push-ups 9 […]
Warm-up With Class Strength Work up to Max Weight for the Complex: 1 Power Clean 1 Hang Squat Clean 1 Split Jerk WOD (10 Minute Cap) “Elizabeth” 21-15-9 Squat Clean (135,95) Ring Dips Scores/Comments from “Elizabeth” performed on 6/25/15 Scores/Comments from “Elizabeth” performed on 4/26/13 WOD 2 – Post General Class Every 2 Minutes until […]
Warm-up With Class Accessory Man-makers 8-7-6-5 Climb in weight each set. No resting the DBs WOD 50 Calorie Bike 50 Weighted Step-ups weight (50,35) 30 Bar Muscle-ups 50 Burpee Box Jumps 50 SA DB Snatches (50,35) Post WOD Strength Push-press 3-3-3-3
Warm Up 400m Farmers Carry (135/95) Mobility Quad Rolling and Stretching WOD 800m Run 30 Thrusters (115,75) 1000m Row Rest 3 Minutes 600m Run 20 Thrusters (135,95) 750m Row Rest 2 Minutes 400m Run 10 Thrusters (155,105) 500m Row
As many of you know, we lost one of our best friends back in November 2015 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. Despite everything, Pat fought through […]
Warm-up EMOM 6 ODD-15/12 Cal Row EVEN- 5 Inchworms w/ 3 push-ups each time – try a different hand position each time. Quad and hip Rolling Warm-up Squat Clean and jerk Oly Every 2 Minutes for 14 Minutes 2 Squat Clean and Jerks 85-90% WOD 1 21-15-9 reps for time of: Dumbbell Hang squat cleans, […]
Warm-up 15/12 Cal Bike 100m Sandbag Hug Carry 20 Pronated Ring Rows with feet elevated on a box 100m farmers Carry • Share equipment and complete in any order to get a taste for the WOD Strength 1. Push-press Choose from the weights below and complete for sets for max Reps a. 185/125 +10/5lbs b. […]
Warm-up With General Class Strength Overhead Squat 5-5-5-5-5- Straight sets @ 75-80% of 1 RM WOD 10 Rounds 1 Squat Snatch @85% 5 Strict Pull-ups 10 Ring Dips 15 Squats
