WOD

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 -...

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 9.21.18Workout 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...

WOD for 9.20.18Workout Of The DayMetcon (Calories)For Total Calories Rode On The Assault Bike Every Minute On The Minute For 30 Minutes :30 Sprint on the Bike :30 RestLet's see who can have the highest sustained power output for the longest amount of time.AnnouncementBruce Hagen and Maxxx Hirsh...