WOD for 10.2.18Warm-upWarm-up5 Rounds :30 Row :30 Rest Banded bully distraction x 2 minutes on each arm 27 Push-Ups 3 in each of the following hand positions -Regular -Wide -Diamond -Fingers point to toes -Archer Left -Archer Right -Clapping -Finger Tip -Bear Crawl Position Workout Of The DayMetcon (Time)2 Rounds For Time 50 Calorie Row 25 Handstand Push-Ups* *You can swap...
WOD for 10.1.18Warm-upWarm-upGet Moving 10x Sumo Squats Inch Worms Cossack Squats Get Warm EMOM x 5 10 Russian Swings 10 Goblet Squats 10 Push-UpsWorkout Of The DayMetcon (AMRAP - Reps)AMRAP x 3, 6, 9 rest 2 minutes between each AMRAP 10 Burpees 20 Wallball Shots 30 Double Unders Rx = 20/14 lbs for Wall Ball ShotsMetcon (AMRAP -...
09/29/2018Black Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the 2 movements reps will always equal 21. So you will...
WOD for 9.28.18Workout Of The DayMetcon (AMRAP - Reps)EMOM x :30 Min 1: Run 200m Min 2: 15 Box Jumps + Max Rep DB Snatch Min 3: Rest Rx = 55/35 lbs, 24/20" Fx = 45/25 lbs, 24/20"...
WOD for 9.27.18Workout Of The DayMetcon8 x 8 RDL's with :03 Negative @ 40-60% of 1RM Deadlift Rest :30 Between SetsMetcon8 x 8 DB Bench Press :03 Negative @ 25-55 lbs for men, 15-35 lbs for women Rest :30 Between SetsMetcon8 x 8 Front Squat with...
WOD for 9.26.18Workout Of The Day1K Ski Erg (Time)1k Ski ErgMetcon (Time)5 Rounds For Time 50 Double Unders 50' Single DB Overhead Walking Lunge Steps Rx = 55/35 lbs Fx = 100 Singles, 45/25 lbs plate overhead lunge (both arms can be used)...
WOD for 9.25.18Workout Of The DayDeadlift (15 Minutes To Find a Max)Metcon (Time)21-15-9 Deadlifts Pull-Ups Rx = 225/155 lbs Fx = 185/135 lbs, Jumping Chest To Bar Pull-UpsAnnouncementDon't forget about the CFD Flexibility & Mobility Class tonight at 7pm. This week we will be doing the following 20 Minutes of Whole...
WOD for 9.24.18Workout Of The DayMetcon (AMRAP - Reps)In 7 Minutes Complete As Many Squat Cleans As Possible Using The Following Reps & Loading: Rx 135/85 lbs 185/125 lbs 225/155 lbs Fx 95/65 lbs 135/85 lbs 185/125 lbs Metcon (AMRAP - Reps)In 7 Minutes Complete As Many Reps As Possible Of: •Bar Facing Burpees...
WOD for 9.22.18Workout Of The DayJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 ...
WOD for 9.21.18Workout Of The DayMetcon (Time)Option #1 For Time: 18-15-12-9-6-3 •Full ROM Overhead Squat at 95/65 lb •Pull-Ups Pull-Ups maybe scaled using a band for assistance. Metcon (Time)Option #2 For Time: 18-15-12-9-6-3 •Full ROM Front Squat @ 75/55 lbs •KB Swings @ 53/35 lbs...