WOD / Blog
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 […]
17 April 2024
Warm up: Coach’s Choice Strength/Skill: Max Height Box Jump Stimulus/Focus: Spend 10 minutes jumping as high as possible. WOD: 30 Minute Partner AMRAP *One partner works, while one partner rests. 30 Wall Balls (20/14)(14/10) 30 Seated Knees to Elbow 30 Box Jumps (24/20)*Masters may step up* 30 Strict Push Ups 30 Alternating Lunges Stimulus/Focus: Split […]
16 April 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the five rounds of four reps. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Cap) 30 Kettlebell Hang Snatch (15 L/15 R)(1.5/1)(1/25#) 20 Kettlebell Box Step Overs (24/20)(1.5/1)(1/25#)*Can hold […]
15 April 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 2 Stimulus/Focus: Spend 10 minutes finding your heavy double for the day. Shoulder Press 10 x 1 Stimulus/Focus: Use the weight from your heavy double. Complete one rep every 30 seconds for 5 minutes. WOD: 15 Minute AMRAP 10 Seated Shoulder Presses (35/20)(20/15) 10 Ab Mat […]