Category: Competitor

Joy Ride – CompetitorWOD

Warm-up 20/15 Calorie Bike Then 2 Rounds 10 Strict Toes To Bar 10 Single Leg Deadlift 10 Shoulder Taps (freestanding if able) Oly Work up to max weight for the complex 1 Push-jerk 1 Split Jerk Strength 1. Deadlift with Chains 3-3-3-3 2. 25 ft front Rack lunge x4 WOD 3 Rounds 20/15 Calorie Bike […]

Pumped Up, Trickle Down – CompetitorWOD

Warm-up With General Class Strength EMOM10 2 Squat Cleans Start at 75% and increase load as able 2016 Showdown WOD 1 “Pumped Up, Trickle Down” 18 Front Squats (165,115) 18 Burpee Lateral Jumps 535meter Run 12 Squat Cleans 12 Burpee Laterals* 535 meter run 6 Thrusters 6 Burpee Lateral Jumps

Attack Weakness – CompetitorWOD

Warm-up 20/15 Calorie Ski Erg Then 2 Rounds 3 Wall Climbs (5 Shoulder taps on each side once you’re all the way into the wall) 10 Strict L Pull Up 10 Romanian Deadlift Skill AMRAP 1 Legless rope Climb 50 ft Handstand Walk Strength Every 3 Minutes for 15 Minutes DT complex 12 Deadlifts 9 […]

Route 60 – CompetitorWOD

Warm-up 6:00 EMOM Odd-15/12 Cal Bike Even- SOTTS Press (work up in weight if able) Spend 5:00 Mobilizing/Squat Therapy Oly Snatch EMOM10 2-Postion Snatch Low-Hang (below knee) High-Hang -start light and gradually increase weight if your form is efficient WOD 60 Chest to Bar Pull-ups (partner hangs for pull-up bar) 60 Cal assault bike (Partner […]

Classic CF – CompetitorWOD

Warm-up Take turns running 400m on the air runner and warm up the muscle up and burpee box jump Strength 1. Back Squat 10-8-6-4-2 70-75-80-85-90% of 1 RM 2. Push-press 10-8-6-4-2 70-75-80-85-90% of 1 RM WOD 12 Minute AMRAP 5 Muscle-ups 7 Front Squats (205,145) 9 Burpee Jumps Regional 185,115 Open 135,95 Ca$hout 1000m Row […]

Labor Day HeroWOD: “Abbate” – CompetitorWOD

Labor Day Schedule All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session. This will be non-coached. Warm-up With General Class WOD (35 Min Hard Cap) U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned […]

Rotate! – CompetitorWOD

CFS Announcement: Schedule Update We will be running a reduced Schedule this Monday Labor Day with All Levels classes at 9am and 10am only. Warm-up With General Classes Accessory 3 Rounds 100m Farmer’s Carry Max Effort Ring Dips Load up the Farmers handles with something heavy and challenging. It’s okay to put the weight down […]