Competitor
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Oct 21st, 2017

Comments: Comments Off on Beat The AMRAP – CompetitorWOD
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Beat The AMRAP – CompetitorWOD

Warm-up Running & Dynamic Warm Up Mobility Quads Calves Hammys EXTRA Work up to a heavy weight for the complex: 1 Hang Squat Snatch 1 Full squat snatch WOD 10 Rounds or 30 min AMRAP 5 Burpees 10 Wallballs (30/20) 15 Kettlebell Swings (2,1.5) 200m Run

Oct 20th, 2017

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BenchmarkWOD: “DT” – CompetitorWOD

Warm-up Run 200m 15 Good Mornings Run 200m 12 Hang Muscle Cleans Run 200m 9 Strict Press WOD “DT” 5 Rounds 12 Deadlifts (155,105) 9 Hang Power Cleans 6 Push Jerks Scores/Comments from “DT” performed on 8/9/16 Rest/Guided Mobility forearms, upper body Conditioning 600m Sprint 40/30 Cal Bike 50/40 Ski Erg Work in with a […]

Oct 19th, 2017

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1Fiddy – CompetitorWOD

Warm-up 2 Rounds :40 work/ :20 rest 1. Double Unders 2. Row 3. Pass Throughs w/ PVC Pipe Skill Squat Therapy – Working on an upright torso Strength Squat Snatch 2-2-2-2-2 WOD 150 Double Unders 1500m Row 150 Double Unders

Oct 18th, 2017

Comments: Comments Off on Partner WOD – CompetitorWOD
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Partner WOD – CompetitorWOD

Warm-up 400m Team Sandbag Run Booty Accessory 3 Rounds 10 Banded Side Steps in Each Direction 15 Weighted Glute Bridges 20 SL Unilateral Deadlifts (10/leg) Partner WOD 400m Team Sandbag Run (4,3) 100 DB Thrusters (50,35) 400m Team Sandbag Run 100 Calorie Bike or Erg 400m Team Sandbag Run 100 Toes to Bar 400m Team […]

Oct 17th, 2017

Comments: Comments Off on EMOM & WorkCap- CompetitorWOD
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EMOM & WorkCap- CompetitorWOD

Warm-up 10-8-6-4-2 Medball Hug Step Ups Medball Front Squats Medball V-Ups Strength EMOM14 Odd- 2 Front Squats 85-90% Even- 5 Strict Toes to Bar or Straight Leg Raises -Partner up and grab a rack. If you are in a group of 3 or have someone lift every 30s. Warm-up adequately to allow for an opening […]

Oct 16th, 2017

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CF.com WOD & Xtra – CompetitorWOD

Warm-up With Class Partner Up! 2 Rounds P1: Row 25/20 Cals P2: T-Spine Rolling Switch P1: Row 25/20 Cals P2: Chest Stretching Switch Mobility Chest Thoracic Spine Strength 1. Strict Press 3-3-3-3 2. Push-jerk 1-1-1-1 WOD 7 2-minute rounds of: 25/20 -cal. row Max Jerks (205,135) There is no rest between rounds. EXTRA WORK 100/80 […]

Oct 15th, 2017

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Rest Day or Class WOD – CompetitorWOD

Rest Day or with Take General Class Warm-up 3 Rounds :20 on / :10 off 1. Burpees 2. Bicycle Abs 3. Jumping Jacks 4. Plank Hold Strength Deadlift 5-5-5-5- Straight Sets WOD Tabata Stations 20s Work:10s Rest x8 1. Assault Bike 2. Burpees 3. Ski Erg 4. Sit-ups Rest 1 minute between stations. Your score […]

Oct 14th, 2017

Comments: Comments Off on Ninja Warrior & Second Wind – CompetitorWOD
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Ninja Warrior & Second Wind – CompetitorWOD

Warm-up With Class or on Your Own EMOM 9 1. 100m Sprint 2. 7/5 Strict Pull Ups 3. 45-second wall sit Mobility Lats Forearms WOD “Ninja Warrior” AMRAP:4 5 Bar Muscle Ups 5 Front Squats (205,135) Rest 2 Minutes “Second Wind” In 4 Minutes: 125 Double Unders 10 Shoulder to Overhead Then AMRAP Toes to […]

Oct 13th, 2017

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“30 Day Nutrition Challenge” – CFS

30 Day Nutrition Challenge WHEN: October 23-Nov 22nd BASELINE MEASUREMENTS: Thursday, October 19th & Friday,October 20th COST: $20 at time of weigh-in/measurements Benchmark WOD: Monday, October 23rd PALEO?: Nah…For more info on the challenge click here SIGN-UP: Click Me Warm-up 8 min AMRAP 12/10 Calorie Row 12 Medball Hug Step Ups 12 Medball Thrusters Strength Back […]

Oct 13th, 2017

Comments: Comments Off on Orange Crush – CompetitorWOD
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Orange Crush – CompetitorWOD

Warm-up With Class – use a heavy stone/sandbag and cut the reps in half 8 min AMRAP 12/10 Calorie Row 12 Medball Hug Step Ups 12 Medball Thrusters Strength Back Rack Lunge 5 x 25’ After each set, perform 5 single arm bent over rows per side. WOD “Orange Crush” 60 Calorie Row 50 Wallballs […]