WU:/ CC Skill:/ Handstand Progressions: Kick to roll out, Kick to handstand, Handstand walk Practice. ADV:/ Max distance handstand walk to wall deficit strict handstand Push up WOD:/ Partner Tabata workout Tabata 8rnds 20 sec work 10 sec Rest Air Squat Push up Sit up HSPU Pistols Each partner works at the same time (suffer...Read More
Wait all that in 4 min?!?!?!?!?! WU:/ 12 min cap pt. 1– 400m run pt. 2– 10 hang to active 10 arm circles (both directions) 10 Goblet squat- med/heavy weight (pause 3sec at bottom!) 10 Leg swings (both) 5 Broad Jumps pt.3– ROLL OOOUT Forearms and Shoulders. pt. 4– Bergener BB Squat Clean position drills. pt. 5– Set...Read More
WU:/ 250m Row Quad Smash with Barbell Wrist Stretching/Mobility 15 Glute Activation Bridges WOD:/ Active Recovery Day 3×10 Good mornings light weight 3×10 GHR 3×10 Shoulder Touches 3xME L Sit 3xME Weighted Plank HoldRead More
The man, the myth, the Legend himself…. Mr. Donny Shankle WU:/ CC Strength:/ 15 min 5×3 Touch and Go Power Snatch working to a Heavy 3 Metcon:/ On a 30min Running Clock 0:00- 3RFT 6 OHS (95/65) 6 TTB/ ADV 3 ring or bar muscle ups 10:00- 3RFT 8 Thrusters (95/65) 8 HSPU 20:00- 3RFT 12 Power Snatches (95/65)...Read More
Nicole Capurso enjoying the freedom of eating donuts after a workout. Donuts=PRs guys!!!!! WU:/ Couch Stretch Frog Stretch Pigeon Stretch Psoas Slam ball Smash Strength:/ 6 sets to work up to 3×75% Back Squat Metcon:/ For Time 400m Run 10 Back Squats (245/175) 400m Run 20 Ring Dips 400m Run 10 Deadlift (245/175) 400m RunRead More
Just wanted to say great job all around in completing our first week of the CF Open! I believe this will be our best year yet, as a CF Box, in participation of the “Open” WODS. I noticed some “good behavior” from our Athletes to include: being excited about their own performance and cheering...Read More
Hey gurrrll heard you did 16.1….keep it up. -photo Noah Ohlsen WU:/ 30 cal row sprint 12 spiderman lunge 12 hang to active 12 BB power cleans 12 push jerks 12 BB SDHP METCON:/ “NOAH” Partner WOD 200m Run (both partners) 60 Clean and Jerks (95/65) 200m Run (both partners) 48 Sumo Deadlift High Pulls...Read More
The peg board acsents in 2015 event “Pedal to the Metal 1”. WU:/ CC overhead mobility/shoulder warm up Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.Read More
Greg Walker WU: 21-15-9 Overhead Squats (bb) 200m Run after each set. *then* Mobility 3 Rounds, Not For Time: 10 GHD SU Hold (back parallel to ground. toss wb) 10 Glute Ham Raise 10 Kips on Bar on Rings Max Hold L-sit Front Rack Carry (walk down and back to rack with 70-75% of FSq....Read More
