WOD / Blog
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 […]
02 July 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 7 x 7 Stimulus/Focus: Strive to use 70% for all your reps. They must be touch and go. Lift on a 2-minute clock. WOD: 6 RFT (18 Minute Cap) 9 Handstand Push Ups 12 Toes to Bar 15/10 Bike Calories (Alternate Bikes Each Round) Stimulus/Focus: Aim to do your […]
01 July 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 3 Stimulus/Focus: Aim to use 85% for all sets. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 30 Overhead Squats (115/75)(75/55) 30 Bar-Facing Burpees 30 Clean and Jerks (115/75)(75/55) 30 Bar-Facing Burpees RX+: (185/135)(135/95) Stimulus/Focus: Aim for larger sets on the barbell and […]