WOD / Blog
18 April 2024
Warm up: Coach’s Choice Strength/Skill: Get ready for Quarterfinals WOD 1! WOD: CFG24 Quarterfinals Workout 1 (Ages 16-54) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb […]
17 April 2024
Warm up: Coach’s Choice Strength/Skill: Max Height Box Jump Stimulus/Focus: Spend 10 minutes jumping as high as possible. WOD: 30 Minute Partner AMRAP *One partner works, while one partner rests. 30 Wall Balls (20/14)(14/10) 30 Seated Knees to Elbow 30 Box Jumps (24/20)*Masters may step up* 30 Strict Push Ups 30 Alternating Lunges Stimulus/Focus: Split […]
16 April 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the five rounds of four reps. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Cap) 30 Kettlebell Hang Snatch (15 L/15 R)(1.5/1)(1/25#) 20 Kettlebell Box Step Overs (24/20)(1.5/1)(1/25#)*Can hold […]
15 April 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 2 Stimulus/Focus: Spend 10 minutes finding your heavy double for the day. Shoulder Press 10 x 1 Stimulus/Focus: Use the weight from your heavy double. Complete one rep every 30 seconds for 5 minutes. WOD: 15 Minute AMRAP 10 Seated Shoulder Presses (35/20)(20/15) 10 Ab Mat […]
13 April 2024
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!
12 April 2024
Warm up: Coach’s Choice WOD: Four 8-Minute Rounds 0:00-6:00 Minutes 800 Meter Run Max Effort Wall Balls (20/14)(14/10) 6:00-8:00 Rest Stimulus/Focus: Push hard on the run to give yourself as much time as possible to accumulate wall ball reps. Try to keep your runs close to the same time each round. You will have a […]