WOD / Blog
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 […]
29 June 2024
Warm up: Athlete’s Choice WOD: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. click here Stimulus/Focus: Start and end […]