WOD / Blog
18 November 2023
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!
17 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% of your 1 RM. Complete 10 reps for 10 rounds. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Cap) 15 Wall Balls (20/14)(14/10) 10 Deadlifts (185/135)(135/95) 100 Meter Run Stimulus/Focus: Aim to complete all work unbroken. Push hard on the […]
16 November 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 15 Stimulus/Focus: Spend 15 minutes trying to find a heavy set of 15 reps. The CF Gold Standard for this is your bodyweight! WOD: 21-18-15-12-9-6-3 (20 Minute Time Cap) Overhead Squats (95/65)(65/45) Slam Balls (30/20)(20/15) Ab Mat Sit Ups RX+: (135/95)(95/65); (50/30)(30/20); GHDs *No mixing and […]
15 November 2023
Warm up: Coach’s Choice Strength/Skill: Barbell Box Step Up 1 x 10 Stimulus/Focus: Spend 10 minutes finding the heaviest set of 10 reps you can. The box will be 20″ for everyone. You may hold the bar in the front rack or back rack. WOD: 25 Minute AMRAP 15 Kettlebell Swings (1.5/1)(1/25#) 12 Box Jump […]
14 November 2023
Warm up: Coach’s Choice Strength/Skill: Clean Grip Deadlift + Clean Grip Deadlift + Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Clean Grip Deadlift + Clean Grip Deadlift + Clean 10 x 1 Stimulus/Focus: Download the bar to 80% of your heaviest lift. Complete one complex every minute on the minute for 10 […]
13 November 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 10 minutes finding your heavy single for the day. Shoulder Press 3 x ME Unbroken Reps Round 1: 80% Round 2: 70% Round 3: 60% Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max […]