WOD / Blog

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

27 November 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find Your 1 RM) WOD: 10 RFT 1 Split Jerk (95/65) 2 Step Lunges (95/65) 3 K2E Cool Down: 3 Rounds 10 Superman Holds (2 seconds) 10 Calories on Bike

28 November 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 x 5 x 5) *Start at 60% of your 1 RM. WOD: 20 Minute AMRAP 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Presses (115/75) 5 Back Squats (115/75) Cool Down: ME Overhead Barbell Hold

29 November 2017

Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 5-4-3-2-1 Strict Muscle Up 50-40-30-20-10 Double Unders Cool Down: 50 Ab Mat Sit Ups 2 Minutes of Shoulder Mobility