WOD / Blog

17 November 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: 35 Minute Time Cap 1600 Meter Run 21 Floor Press 800 Meter Run 15 Floor Press 400 Meter Run 9 Floor Press *RX: Body Weight Floor Press Cool Down: 3 Rounds Sink Stretch (20 Seconds) Posterior Chain Stretch (20 Seconds per Side)

20 November 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM.) WOD: 21-18-15-12-9-6-3 Overhead Squat 42-36-30-24-18-12-6 Double Unders *Increase weight each round *65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85 Cool Down: 3 Rounds Waiter’s Carry (25/15) 5 Plate Circles (25/15)(Left and Right)

21 November 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1 ) *Start at 80% of your 1 RM. WOD: 10 Minute GAFAP 2 Burpees over the Box (24/20) 2 Deadlifts (225/155) 4/4, 6/6, 8/8 . . . Cool Down: 3 Rounds 5 Barbell Rollouts 15 Double Unders

22 November 2017

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 5 x 5 x 5 x 5) *Start at 60% and get AHAP! WOD: 15-12-9 Power Clean (95/65) Thruster (95/65) *RX+: 135/95 Cool Down: 3 Rounds Tricep Roll (20 seconds per side) Wrist Stretch (20 seconds) 100 Meter Row

23 November 2017

Join us for the 7th Annual Turkey Day 5K Run/Walk for the BCO! Meet at 8am at Belmont Walk Run to start your Thanksgiving off with your CFB family! Warm-up: Athlete’s Choice Strength/Skill: Get Ready to Run/Walk! WOD: 5k Run (Time) Max Effort 5k Run Cool Down: Enjoy Thanksgiving Dinner with Family and Friends!

24 November 2017

Happy Day After Thanksgiving! An all body weight WOD! Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* *HRPUs Cool Down: Athlete’s Choice