Daily WOD – Mar 15, 2016
With a 12 minute clock complete: Death by hang power cleans (155/105#, NTE 75% 1RM) Rest 5 minutes, then With a 12 minute clock complete: Death by 5 reps of double unders WOD Notes: The "death…
Daily WOD – Mar 14, 2016
Complete 5 rounds for time of: 5 HSPU 10 front squats (115/75#) 15 box jumps (24/20") WOD Notes: All 3 of these movements are likely to show up in the open in the next two…
Football WOD – Mar 13, 2016
Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you left…
Daily WOD – Mar 12, 2016
Tabata: Farmer Carry (106/70#) Medball cleans (40/30#) Russian twists (45/25#) Weighted box step ups (40/25 sandbag to 24/20") WOD Notes: Tabata is an interval based workout that consists of 8 consecutive rounds of 20 seconds…
Open WOD – Mar 11, 2016
"Open 16.3" AMRAP in 7 minutes of: 10 snatches (75/55#) 3 bar muscle ups "Open 16.3 Scale" AMRAP in 7 minutes of: 10 snatches (45/35#) 5 jumping chest to bar pull ups WOD Notes: This week…
Make Up Day – Mar 10, 2016
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Open 16.2" - AMRAP in 4 minutes of 25 T2B, 50 double unders, 15…
Daily WOD – Mar 9, 2016
Complete 42-30-18 reps for time of: Wallballs (20/14# to 10/9') Burpees WOD Notes: This workout is designed to be a fast lung burner. The burpees shouldn't be at a sprint pace but shouldn't be slow…
Daily WOD – Mar 8, 2016
Snatch 1-1-1-1-1-1-1 (5s pull to above knee) Then 500m row for time WOD Notes: The 1 rep max snatch today will begin by very slowly lifting the bar off the floor and getting it to…
Daily WOD – Mar 7, 2016
Complete 4 rounds for time of: 7 muscle ups 200m run 30 second L-sit hold 200m run WOD Notes: This workout is not particularly fast but is fairly challenging. The L-sit hold should ideally be…
Football WOD – Mar 6, 2016
Complete 6 rounds (starting a round every 2 minutes) of: 4 deadlift (315/205, NTE 80%) 16 lateral hops over the bar Sprint 50 yd WOD Notes: Compare to CFFB WOD 160304. Open Notes: We are…