Workout Of The Day

Tuesday, January 23rd WOD

Workout for Tue., 1/23:

Warm Up!

WOD –

“Cindy”

20 min AMRAP

5 pull-ups

10 push ups

15 squats

Previous WODs

Tuesday, January 23rd WOD

Workout for Tue., 1/23:

Warm Up!

WOD –

“Cindy”

20 min AMRAP

5 pull-ups

10 push ups

15 squats

Monday, January 22nd WOD

Congrats to our athletes for competing in the Winter Blast Team Comp this past weekend!  Great job!  And thank you to everyone that went down to cheer and support from near and far!

Workout for Mon., 1/22:

Warm Up!

WOD –

Every 2 mins for 8 mins

:90 AMRAP

5 squat snatch

Max lateral burpee over bar

Rest: 30 seconds.

Friday, January 19th WOD

Workout for Fri., 1/19:

Warm Up!

WOD –

“15.2”

Every 3 mins until failure. 

Increase reps by 2 each round. 

Must wait until 3 mins is up to start next round.

2 rounds

10 oh squat

10 c2b

Thursday, January 18th WOD

Workout for Thu., 1/18:

Warm Up!

Strength –

Build in 7 sets to max complex:

1 snatch deadlift

2 hang power snatch

1 hang squat snatch

2 oh squat

Wednesday, January 17th WOD

 

Workout for Wed., 1/17:

Warm Up!

WOD –

CFBF Nutrition WOD

“Holleyman”

30rft

5 wbs

3 hspus

1 power clean

Tuesday, January 16th WOD

Workout for Tue., 1/16:

Warm Up!

WOD –

15 min AMRAP

50 T2B

25 box jump

10 ring mus

Monday, January 15th WOD

Workout for Mon., 1/15:

Warm Up!

WOD –

Complete for Time

10 HSPU

25 DL

50 1 arm oh squats (25 each arm)

25 DL

10 HSPU

Friday, January 12th WOD

Workout for Fri., 1/12:

Warm Up!

Skill –

Bar MU work

Or

supinated pull-up work

WOD –

“16.3”

7 min AMRAP

10 powers snatch

3 bar mu (scaled jumping c2b)

Thursday, January 11th WOD

Workout for Thu., 1/11:

Warm Up!

Strength –

6 sets (3 each shoulder)

12 one-arm OH lunges

(building/start light end heavy)

Rest as needed between sets

WOD –

EMOM x 20

1- 20 jumping lunges

2- 10 c2b

3- 40 (rx + – 40 dus 5 burpees) dus

4- rest

Wednesday, January 10th WOD

Workout for Wed., 1/10:

Warm Up!

Strength –

EMOM x 12

3 touch n’ go

Squat Snatch

@ 65%

WOD –

6 sets of…

Max OH squat hold

3 sets max plank hold

Rest as needed between sets