WOD / Blog
09 July 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 25 Strict Dumbbell Push Ups 100 Meter Farmer’s Carry […]
08 July 2024
Warm up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% of your 1 RM. Lift on a 2-minute clock. These must be touch and go doubles. Get AHAP. WOD: 6 Minute AMRAP 3 Cleans (115/75) 6 Handstand Push Ups *Rest 3 Minutes Before the Next AMRAP […]
06 July 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!
05 July 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock. WOD: Six 6-Minute Rounds 60 Double Unders 30/24 Calorie Row 20 Kettlebell Swings (1.5/1)(1/25#) 3 Bar Muscle Ups Stimulus/Focus: Get this work done as quickly as possible to […]
04 July 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: CFB 1776 Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt […]
03 July 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 100 Meter Run 10 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 15 Wallballs (20/14)(14/10) Stimulus/Focus: All work should be completed unbroken. Take quick breaks between […]