WOD / Blog
24 April 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Power Clean + Power Jerk 1 x 1 + 1 + 1 Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk. Power Clean + Power Jerk 5 x 1 + 1 […]
23 April 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP across the 5 sets of 5 reps. Lift on a 3-minute clock. WOD: 16 Minute EMOM Minute 1: Strict Handstand Push Ups Minute 2: GHD Sit Ups Minute 3: Strict Chin-Ups Minute […]
22 April 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready for Quarterfinal Event 3! WOD: CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) For time:3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs (15 feet) 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes CFG24 Quarterfinals Workout 3 […]
20 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!
19 April 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready for Quarterfinal WOD 2! WOD: CFG24 Quarterfinals Workout 2 (Ages 16-54) 3 rounds for time of: 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 20 minutes F: 14lb medicine ball, 9-foot target, 20-inch box M: 20lb medicine ball, 10-foot target, 24-inch box CFG24 Quarterfinals Workout 2 […]
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 […]