March 23, 2019
CF Open Workout 19.5 33-27-21-15-9 reps of: Thrusters, 95/65 C2B Pullups *20min Time Cap
top of page
Search
March 22, 2019
Strength/Skill 3 Sets of: 5-7 Strict Pullups 8-12 BB Bent Over Rows 20 Banded Good Mornings 20 Banded Pullaparts WOD For Time: Run...
March 20, 2019
Strength EMOM for 12min (6 sets each) Min 1 – 5 Close Grip Bench Min 2 – 5 Deadlifts *Start at 60%, work to 75% WOD Teams of 2/3 For...
March 19, 2019
Strength EMOM for 10min 2 Back Squat *start @ 65-70%, work to 85-90% WOD 4 Rounds for time 8 Toes 2 Bar 12 Box Jump Overs, 24/20 24...
March 18, 2019
Strength EMOM for 11min Snatch Min 1 @ 65%, Min 2 @ 70% Min 3 @ 75%, Min 4 Rest Min 5 @ 70%, Min 6 @ 75% Min 7 @80%, Min 8 Rest Min 9 @...
March 16, 2019
CF Open Workout 19.4 3 Rounds of: 10 Power Snatch, 95/65 12 Bar Facing Burpees -Rest 3 min- 3 Rounds of: 10 Bar Muscle Ups 12 Bar Facing...
March 15, 2019
Strength/Skill Bar Muscle Up Skill -or- 2 Sets of: 50ft Single Arm KB OH Walk 100ft Double KB Front Rack Carry 200ft Farmers Carry WOD...
March 13, 2019
Strength 5 Sets of: 1 Pausing Split Jerk 1 Split Jerk *start @ 65% *pause in dip and pause in catch WOD Teams of 2/3 AMRAP 20min of: 25...
March 12, 2019
Strength 5 Sets of: 2 Tempo Back Squats *Start @ 50% *5 sec descent, 2 sec at bottom WOD 5 sets of: AMRAP 2min 10 Plate Ground 2...
March 11, 2019
Strength 5 Sets of: High Hang Squat Clean + Hang Squat Clean + Squat Clean *start @ 50%, work up to a heavy complex WOD 3 Rounds for...
March 9, 2019
CF Open Workout 19.3 For Time: 200ft DB OH Walking Lunges, 50/35 50 DB Box Step-ups, 24/20 50 Strict HSPU 200ft Handstand Walk *10min Cap
March 8, 2019
Strength/Skill 3 Sets of: 5-7 Strict C2B Chinups 8-10 BB Romanian DL 10-15 GHD Situps 45-60 sec HS Hold/Strict/Walk Practice WOD For...
March 6, 2019
Strength 5-5-3-3-1-1 Close Grip Bench -work to a heavy single WOD 3 Rounds for time: 15 Hang Power Snatch, 75/55 Adv 95/65 30 Back Rack...
March 5, 2019
Strength 5-3-5-3-5-3 reps of Back Squat Set 1 @ 70% – Set 2 @ 75% Set 3 @ 70% – Set 4 @ 80% Set 5 @ 70% – Set 6 @ 85% WOD 4 Rounds, 1 min...
March 4, 2019
Strength Every 2 min for 5 sets: Snatch (3-3-3-3-3) – Perform 3 ‘Touch and Go’ Snatches *Build to a heavy set of 3 WOD Row or Bike 50/35...
March 2, 2019
CF Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat...
March 1, 2019
Strength/Skill 3 Sets of: 10 Single Leg DB Deadlifts 10 Close Grip Bench 15 Weighted Back Extensions 60sec Hollow Rock/Superman WOD 5...
February 27, 2019
Strength Every 2:30 for 6 sets 2 Split Jerks *start @ 70% work up to a heavy double -perform 3-5 Strict C2B after each side WOD For Time:...
February 26, 2019
Strength 5-4-3-1-1-1 Back Squats *Start @ 70%, work to 92% WOD AMRAP 12 min of: 20 Plate Lunges, 45/25 20 Weighted Situps, 45/25 20 Plate...
February 25, 2019
Strength 0-5min Get to a heavy single pause OHS (pause 3 sec in bottom) 5-10min Get to heave single pause snatch balance (pause 3 sec in...
bottom of page