WOD / Blog
22 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 5 Minute Clock 30 Seconds ME Power Clean Reps (70%) 30 Seconds Rest Stimulus/Focus: Accumulate as many reps as possible in your 30 seconds of work. They do not have to be unbroken or touch and go. […]
21 November 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 80% for all five sets of five reps. Lift on a 2-minute clock. WOD: For Time (7 Minute Cap) 21 – 15 – 9 Toes to Bar Kettlebell Goblet Squats (1.5/1)(1/25#) For Time (7 Minute Cap) 9 – 15 – 21 Kettlebell Swings […]
20 November 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the five rounds. Lift on a 2-minute clock. WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest) 200 Meter Run 5 Devils Press (50/35)(35/20) 10 Dumbbell Box Step Overs (50/35)(35/20) Max Calories […]
18 November 2023
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
17 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% of your 1 RM. Complete 10 reps for 10 rounds. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Cap) 15 Wall Balls (20/14)(14/10) 10 Deadlifts (185/135)(135/95) 100 Meter Run Stimulus/Focus: Aim to complete all work unbroken. Push hard on the […]
16 November 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 15 Stimulus/Focus: Spend 15 minutes trying to find a heavy set of 15 reps. The CF Gold Standard for this is your bodyweight! WOD: 21-18-15-12-9-6-3 (20 Minute Time Cap) Overhead Squats (95/65)(65/45) Slam Balls (30/20)(20/15) Ab Mat Sit Ups RX+: (135/95)(95/65); (50/30)(30/20); GHDs *No mixing and […]