WOD: Fight gone bad style: 3 rounds, 5 min each with 1 min rest between rounds for max reps: 1. Box jumps (24/20”) *scale to step ups if needed 2. Power Cleans (95/65#) *scale to 65/45 3. Double-unders 4. Front Squats (95/65) *scale to 65/45 5. Burpees Rest 1 min. See previous results here (click)
Saturday Feb. 27. 8-10a: Open Gym- Open WOD 16.1 makeup time. 9a: CF Kids 10a: CF Light 10a: Olympic lifting: Snatch. 11a: FREE members only team WOD. Sunday Feb. 28. Gym Closed- REST DAY!
Saturday and Sunday Read More »
WOD: A. Double under progressions: https://gymnasticswod.com/content/jump-rope-progression-pt1 https://gymnasticswod.com/content/jump-rope-progression-pt2 B. Alternating Tabata: 20 on x 10 off x 8 (4 min) Hollow Hold Arch Hold
Registration is Open! [gdlr_button href=”https://www.3dayweekend.com/Masters-Invitational-C230.aspx” target=”_” ]Registration Open[/gdlr_button] This is a great opportunity for the Master’s group to shine; this event is for all ages over 35! The environment is supportive and electrifying. All athletes with a competitive edge and prescribed loads will benefit from this competition. In addition, we take pride in helping all individuals
Masters Invitational April 8, 2017 Read More »
WOD: A. EOMOTM: Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Build load every set. B. Unbroken wallball cascade AMRAP 5 min: 1 rep = 10’/9’/8′ UB. *pick a weight you can
WOD: 2 person teams, alternating anytime needed to accomplish: AMRAP in 12 min: 5 Ground to Overhead (185/135 lbs) *scale to 135/95, or 95/65 *this is supposed to be heavy. 10 Burpees Over the Barbell 15 Chest-to-Bar Pull-Ups *scale to pullups or bodyrows as needed
WOD: A. Snatch skill work B. EMOTM x 15 min: snatch at floor *can be power or full *add weight by feel. Goal is to go heavier than Wed. Feb. 17 *at lighter loads complete 1-2 reps EMOM, as weight increases, just hit 1 rep
WOD: Re-Test CF Open 14.5: 20 min cap. Rx: 21-18-15-12-9-6-3 Reps for time Thrusters (95/65#) Bar Facing Burpees Scaled: 21-18-15-12-9-6-3 Reps for time Thrusters (65/45#) Bar facing burpees *compare to Jan. 4. See previous results here (click me)
Saturday Feb. 20. 8-10a: Open Gym. 9a: CF Kids 10a: CF Light 10a: Olympic lifting: Snatch. 11a: FREE members only team WOD. Sunday Feb. 21. Gym Closed- REST DAY!
Saturday and Sunday Read More »
WOD: A. Every minute, on the minute, for 15 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps (pick load between 70-80% of 3rm.) Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps Minute 3 – Hollow Rock or Hold x 30-40
