18 Sep WOD

Strength: Overhead Squat

8 Min – EMOM

1 Overhead Squat with 2 sec pause @ bottom
plus
1 Overhead Squat @ 70% 1 RM

WOD:

CF Open 12.2

Complete as many reps as possible in 10 Min of:

30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
30 Snatch 210/120

By |September 17th, 2017|Workout of the Day|Comments Off on 18 Sep WOD

27 June WOD

Skill/Strength

Technique Tuesday

WOD: With a 12 Min Running Clock

3 Rounds of Kettlebell Swings 53/35
40 Sec Work
20 Sec Rest Score = Reps

3 Rounds of Hand Release Push-Ups
40 Sec Work
20 Sec Rest Score = Reps

3 Rounds of Air Squats
40 […]

By |June 27th, 2017|Workout of the Day|Comments Off on 27 June WOD

26 June WOD

Strength/Skill

4 X 5 Back Squat @ 70% 1 RM

WOD

For Time

Q Street Run
20 Alt DB Snatch 70/50
20 Abmat Sit-Ups

R Street Run
30 Alt DB Snatch 70/50
30 Abmat Sit-Ups

S Street Run
40 Alt DB Snatch 70/50
40 Abmat Sit-Ups

T Street Run
50 Alt DB Snatch 70/50
50 Abmat Sit-Ups

By |June 25th, 2017|Workout of the Day|Comments Off on 26 June WOD

23 June WOD

Strength/Skill

Overhead Squat

1-1-1-1-1

Work to Max for the day

WOD

21-15-9

Overhead Squat 95/65
Bar Facing Burpee

*Finisher*

Tabata

Hollow Hold

By |June 23rd, 2017|Workout of the Day|Comments Off on 23 June WOD

22 June WOD

Strength/Skill

Work to Heavy Set of;

1 Power Clean + 1 Front Squat + 1 Split or Push Jerk

WOD: Partner ( I go, You go )

6 Total Rounds

12 Cal Row
9 Deadlifts Rx 155/105 Intermediate 135/85 Fitness 115/65
6 Hang Power Cleans

Immediately into –

4 Rounds

200 m Run
10 Wall Balls 20/14

Immediately into –

40 Toes-2-Bar

By |June 21st, 2017|Workout of the Day|Comments Off on 22 June WOD

21 June WOD

Skill/Strength

Work Handstand and/or Kipping Technique

WOD #1

5 Min AMRAP

5 Handstand Push-Ups
10 Ab Wheel Roll Out
15 Lunges

Rest 5 Min

WOD #2

5 Min AMRAP

5 Pull-Ups
10 Push-Ups
15 Air Squats

Rest 5 Min

WOD #3

5 Min AMRAP

5 Burpee
10 Slam Ball
15 Russian Twists

*Can Perform WODs in any Order*

By |June 20th, 2017|Workout of the Day|Comments Off on 21 June WOD

19 May WOD

Strength: Push Press

Work to a Heavy Triple

WOD: 4 Rounds For Time

16 OH Lunges 95/65
16 Hand Release Push-Ups
16 Abmat Sit-Ups

By |May 18th, 2017|Workout of the Day|Comments Off on 19 May WOD

17 May WOD

Strength:

Back Squat

1 X 5 @ 70% 1RM

1 X 4 @ 75% 1 RM

1 X 3 @ 80% 1 RM

3 X 1 @ 90% 1 RM

WOD:

Choose 3 and Rest 3 Minutes in Between

5 Min AMRAP

T-Street Sprint

10 Wall Balls

5 Min AMRAP

10 Toes-2-Bar

10 Back Squat 135/95

5 Min AMRAP

25 Double-Unders / 50 Singles

10 Burpee

5 Min AMRAP

10 Box Jumps 24/20

10 […]

By |May 16th, 2017|Workout of the Day|Comments Off on 17 May WOD

15 May WOD

Strength/Skill

Find 1 Rep Max Clean & Jerk

-Recover-

WOD

“Grace”

For Time

30 Clean & Jerks 135/95

*Optional Finisher*

3 X

10 Hollow Rocks
10 V-Ups
10 Sit Ups
10 Russian Twists
10 Sec Hollow Hold

By |May 14th, 2017|Workout of the Day|Comments Off on 15 May WOD

12 May WOD

Strength/Skill

Bench Press

Work up to 5 X 5 @ Bodyweight (scale accordingly)

WOD

10 Min AMRAP

50 Double-Unders (100 Singles)
10 Weighted Box Step Ups 35/15

*Finisher* 3 Rounds

T Street Run
10 Toes-2-Bar
20 Russian Twists 25/15

By |May 11th, 2017|Workout of the Day|Comments Off on 12 May WOD