by CFS | Nov 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: CrossFit Opens 20.5 WORKOUT VARIATIONS For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes Rx’d (Ages 16-54)...
by CFS | Nov 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Goat / Wheelhouse EMOM 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement Or AMRAP 20 Two Pelicans Teams of 2 5 Hang power snatch (45,35 barbell) 10/7 Calorie bike 15 ab-mat sit-ups...
by CFS | Nov 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: 5,5,3,3,3 15 minutes to build to WOD weight or a heavy set of 3. Rest 2 to 3 minutes between sets. WOD: “Unbreakable” AMRAP 15 5 Deadlifts (225,150) 15 Unbroken wall balls (20,14) *If you break on the wall balls you...
by CFS | Nov 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Press series Strict press 3,3,3 Push press 2,2,2 Push jerk 1,1,1 *Build to a heavy in each. WOD: Option 1 & 2 2k row for time (15-minute cap) Every minute death by Burpees over the rower. *The workout starts in the rower....
by CFS | Nov 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: 20 minutes to build to a heavy set of 3 front squat out of the rack. 10,7,5,5,3,3,3 Rest 2 to 3 minutes between sets. Use the first 4 sets as warm-up sets. For these sets, you should not be approaching failure. WOD: River Run...
by CFS | Nov 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a heavy single WOD: “BRR” or choose a WOD you missed this week! 5 Rounds not for time 5 Bench Press (75 to 80% of your heavy single) 10 Ring Rows 200 m Run, Ski, Row or Bike ...
by CFS | Nov 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Skid Row Teams of 2. 1 person will work while the other rests. Divide the row and snatches however you like. For Time 2000 meter Row 150 DB snatches Option 1 (50,35) Option 2 (40,25) Option 3 (30,20) 2000...
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