Archives for Daily WOD
WOD: Tuesday, March 25th, 2014
24
Mar

  WARM UP STRENGTH:  STRICT PRESS 10X2 @80% OF 1RM WOD:  TWIN PEAKS 5-4-3-2-1-2-3-4-5 , E.M.O.M OF: FIRST PEAK: Barbell Power Snatch REST 2 MINUTES SECOND PEAK:  Barbell Front Squat VIDEO:  https://www.youtube.com/watch?v=rhF0cbRjxRo

WOD:  Monday, March 24th, 2014
21
Mar

  WARM UP SKILLZ:  TOES 2 BAR / WALL BALLS / ROWING WOD:  14.4 (ish) 14 MINUTE AMRAP OF: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20lbs / 14lbs) 30 Power Cleans (135lbs / 95lbs) 20 Muscle Ups *NOTE* CFTBR Athletes who are not competing in the “OPEN” will be allowed to… Read More »

WOD:  Friday, March 21st, 2014
20
Mar

  WARM UP SKILLZ:  REVIEW BEAR COMPLEX WOD:  “THOUGHTFUL BEAR” 12 MINUTES OF: 1 Bear Complex (Power Clean / Front Squat / Push-Press / Back Squat / Push-Press) REST 2 MINUTES: EXTRA CREDIT: 50  NOISY CRICKETS VIDEO: https://www.youtube.com/watch?v=8IQftORtxqk

WOD:  Wednesday, March 19th, 2014
18
Mar

  WARM UP SKILLZ:  HANG CLEAN WOD:  “Hangin with Cindy” FOR TIME OF: BUY IN: 10 Thrusters (BAR 45lbs) THEN 3 ROUNDS FOR TIME OF: 3 Hang Cleans (185lbs / 135lbs) 2 Rounds Of Cindy (5 Pull-Ups / 10 Push-Ups / 15 Air Squats) CASH OUT:  10 Thrusters (BAR 45lbs)

WOD:  Thursday, March 20th, 2014
18
Mar

  WARM UP STRENGTH:  BACKSQUAT 12X2 @65% OF 1 RPM WOD:  “Runnin N Gunnin” FOR TIME OF: 6 Toes To Bar 6 KettleBell Swings “American” (70lbs / 53lbs) 800 Meter Run

WOD:  Tuesday, March 18th, 2014
17
Mar

  WARM UP STRENGTH:  STRICT PRESS 12X2 @65% SKILLZ:  WALLBALL SIT-UPS WOD:  B.D.S “Oh MY!” FOR TIME OF: 10 Burpees 20 Double Unders 30 WallBall Sit-ups 20 Burpees 30 Double Unders 20 WallBall Sit-Ups 30 Burpees 10 double Unders 10 WallBall Sit-Ups REST 2 MINUTES 50 Seated Strict Press

WOD:  Monday, March 17th, 2014
16
Mar

  WARM UP SKILLZ:  DEADLIFT REVIEW WOD: 14.3 / 8 MIN. TO COMPLETE AS MAY REPS. OF: 10 Deadlifts (135lbs / 95lbs) 15 Box Jumps (24” / 20”) 15 Deadlifts (185lbs / 135lbs) 15 Box Jumps (24” / 20”) 20 Deadlifts (225lbs / 155lbs) 15 Box Jumps (24” / 20”) 25 Deadlifts (275/ 185lbs) 15… Read More »

WOD:  Friday, March 14th, 2014
13
Mar

  WARM UP SKILLZ:  THRUSTER REVIEW WOD:  CROSSFIT BENCHMARK “FRAN” 21-15-9 REPS OF: THRUSTERS (95lbs / 65lbs) PULL UPS SEE YOU THEN! VIDEO:  https://www.youtube.com/watch?v=VShHz27QxeU

WOD: Thursday, March 13th, 2014
12
Mar

  WARM-UP STRENGTH:  12X2 DEADLIFT @ 50% 1RM REVIEW:  KETTLEBELL CLEAN & JERK WOD:  3 ROUNDS / 40 SECONDS ON, 20 SECONDS OFF OF: Kettlebell Swing / American (70lb / 53lb) or H.A.P. Kettlebell Clean left arm Kettlebell Clean right arm Kettlebell Clean & Jerk left arm Kettlebell Clean & Jerk right arm VIDEO:  https://www.youtube.com/watch?v=cPYfiwpUeSE… Read More »

WOD: Wednesday, March 12th, 2014
11
Mar

  WARM UP SKILLZ:  DOUBLE UNDER REVIEW WOD:  “JUMP N’ LIFT HEAVY!”  FOR TIME: 100 Double Unders (or 400 Singles)/ 5 Clean n Jerks (205lbs / 135lbs) 75 Double Unders ( or 300 Singles)/ 5 Clean n Jerks (185lbs / 125lbs) 50 Double Unders (0r 200 Singles)/ 5 Clean n Jerks (165lbs / 115lbs) **NOTE**… Read More »

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