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

Friday, November 13th WOD

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Workout for Fri., 11/13:

Warm Up –

Animal Crawl Medley

Barbell Strength –

Bench Press

5-5-5-3-3-3

Superset 1:1 with Single Arm Bent Over Rows

WOD –

800m Run

40 Burpee Box Jump Overs

800m Row

After Bash – 

Band Traction Shoulder Stretch

Thursday, November 12th WOD

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Workout for Thu., 11/12:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Round 1: Pry Squat

Round 2: Barbell FS

Barbell Strength –

Front Squat

5-5-5-3-3-3

WOD –

21-15-9-15-21

Lunges

Sit-Ups

KBS

After Bash –

Minute To Win It

Wednesday, November 11th WOD – Veterans Day

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Workout for Wed., 11/11:

Warm Up –

Dynamic Warm Up

Skill –

Agility Ladder

WOD –

0-10min

Est 1RM Strict Press

Between Attempts accumulate 10s in L-Hang

10-20min

Est 1RM Push Press

Between Attempts accumulate 10s in L-Sit

20-30min

Est 1RM Jerk

Between Attempts 5 T2B

Tuesday, November 10th WOD

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Workout for Tue., 11/10:

Warm Up –

Burgener Warm Up

Strength –

Snatch

5-5-5-3-3-3

Skill –

DU’s

WOD –

10 Min AMRAP

30 DU’s

15 Power Snatch

After Bash –

Calf Smash

Monday, November 9th WOD

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Great job CFBF Spartans!!!

Workout for Mon., 11/9:

Warm Up –

CrossFit Warm Up

3 Rounds

8-10 Pull Ups

8-10 Push Ups

8-10 Sit Ups

8-10 Arches

8-10 Air Squats

30s Samson Stretch/leg

Gymnastics Skill –

Handstand

WOD –

5 RFT

200m Run

10 Pull Ups

10 Push Ups

After Bash –

Tabata Wall Balls

Friday, November 6th WOD

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Workout for Fri., 11/6:

Warm Up –

2 Rounds

10 Air Squats

10 Barbell RDL’s

10 Push Ups

10 High Hang PC

10 Pull Ups

Skill –

Work up to Working Weight for WOD

WOD –

“Cindy Chainsaw”

10 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 3 Min

10 Min to EST “heavy” 2RM PC

Rest 3 min

10 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Thursday, November 5th WOD

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Reminder – No 6:30pm class tonight.  

Workout for Thu., 11/5:

Warm Up –

Animal Crawl Medley

Barbell Strength –

Strict Press (From The Floor)

3-3-3-2-2-2

Super Set 1:1 Pull Ups

Gymnastics Skill –

Rope Climb

WOD –

18 Min AMRAP

400m Run

12 Push Press

1 Rope Climb

Wednesday, November 4th WOD

CFladies

Workout for Wed., 11/4:

Warm Up –

2 Rounds

10 Squats

30 sec russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Barbell Strength –

Back Squat

3-3-3-2-2-2

WOD –

AGILITY DAY!!!

Tuesday, November 3rd WOD

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Workout for Tue., 11/3:

Warm Up –

CrossFit Warm Up

3 Rounds

8-10 Pull Ups

8-10 Push Ups

8-10 Sit Ups

8-10 Arches

8-10 Air Squats

30s Samson Stretch/leg

Skill –

Tabata DU’s

WOD –

14 Min AMRAP

8 T2B

10 Box Jumps

20 DU’s

After Bash –

Barbell Calf Smash

Monday, November 2nd WOD

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Congratulations to both our CFBF teams for their outstanding job at the Fright Fest for 6 Team Competition at CF Nashua!!

*Reminder – orders and payment are due today 11/2 for SFH items.

Workout for Mon., 11/2:

Warm Up –

3 Rounds

10 KB DL

10 KBS

10 Goblet Squats

5 Burpees

Barbell Strength –

Snatch Grip DL

3-3-3-2-2-2

WOD –

3 RFT

10 Thrusters

10 Pull Ups

10 Burpees Over The Bar