Tuesday March 7, 2017

Strength: 3×8 back squat – add weight based on how you feel Roll posterior chain between sets to improve squat depth  WOD: 6 Wall ball (20/14) 5 calorie row 9 wall ball (20/14) 10 calorie row 12 wall ball (20/14) 15 calorie row 15 wall ball (20/14) 20 calorie rowContinue Reading

Monday March 6, 2017

WOD: (done in 2 heats) CF OPEN 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2…Continue Reading

Monday February 27, 2017

WOD: (done in 2 heats) CF Open 17.1 10 dumbbell snatch (alternating arms) 15 burpee box jump overs 20 dumbbell snatch (alternating arms) 15 burpee box jump overs 30 dumbbell snatch (alternating arms) 15 burpee box jump overs 40 dumbbell snatch (alternating arms) 15 burpee box jump overs 50 dumbbell snatch (alternating arms) 15 burpee…Continue Reading