WU:Coaches Choice WOD1: Every Min on the Mon Steam Roller Chest To Bar Pullups. 1st min = 1, 2nd min =2, 3rd min = 3….until steamrolled in the min WOD2: Rnd 1 = 1 Power Snatch 1 OV Squat drop the bar, Rnd 2 = 1 Power Snatch 2 OV Squat drop, 3rd Rnd…. all...Read More
This 2nd to last week will have the multi purpose intention of becoming excellent at the skills needed the following week. High Intensity with decreased volume, and two WODS per day to hit those skills in. You should finish early on most days. The extra time would be well spent working on your goat or...Read More
WU: Coaches Choice WOD 1: T2B Tabata 16 Rounds, score is lowest number of reps achieved in all 16 rounds, Athletes should attempt linked repetitions only 6 Minutes to rest and transition WOD 2: 5 Rounds for time 7 Deadlift 115/75# 3 Snatches 115#/75# 30 second mandatory rest between rounds Athletes are encouraged to link all...Read More
WU: Volleyball, CC mobility WOD: 30 min Team Relay Wod (2-6 people) 3 stations 2X 50 Wall Balls &800M Run 50 Weighted Step ups & 1000 M row 50 Burpees & 100 DU Partners may split up the 50 however they like. Conditioning portion must be completed by a single person. Switch on the second...Read More
WU:Cone Drills WOD :The Hopper (different each class) Each class will spin the wheel to make the workout. First spin is for the type of workout, rep scheme, AMRAp, Tabata, ect… The next spins pick out the type of exercises. The last spin is for Core work. Have Fun!!Read More
Sorry for the mix up this is Thursdays workout. WU:CC WOD:Yolanda BUY IN: 100 DU 24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas 11 BURPEES – NOVEMBER 7 FLOOR TO OVERHEAD – The Day Yolanda Made Landfall 13 BACK SQUATS – 2013 CASH OUT: 100 DU 100 DU in the beginning indicates...Read More
WU:Partner Row 3k switch every 500 samson stretch/wall sit/runners lunge/prayer squat SS:CC Muscle ups Bar and Rings WOD:15 min Amrap 100 m yoke walk 75#/ 55#, can carry any way you like, recomend back rack position 10 tire flips 10 wall balls 20/14, can do wall balls outside Read More
Week 6 Supplementary S.S. training: Repeat 2x this week after WODs Core: CrossFit Agoge Tribute Muscle up: CrossFit Agoge Tribute DU: CrossFit Agoge Tribute OLY: CrossFit Agoge Tribute Endo: CrossFit Agoge Tribute CrossFit Agoge Tribute: Complete 10-15 reps of each of the following exercises; Air Squat, HLPU, Ab-mat situps, ring dips, Pullup,...Read More
WOW!!!, our CFL Athletes are doing great with this programming. I saw some noteworthy scores last week!!!!! Keep it up please….. This week I would like you to hold your workouts accountable to the 2 points of organizational development that we are working on at CFL. Ask yourself these questions; How would my experience...Read More
