Monthly Archives: January 2017

  Warm up 2 rds 100′ high knees 100′ high knee skips 100′ toy soldiers 200m run WOD Metcon 4 RFT 500m row 400m run 25 Russian kbs 53/35

  Warm up 3 rds 10 calories airdyne 50 singles 15 jump squats 20 second squat bottom hold 20 toe touches w/trunk twist WOD Strength/Skill Cleans-full not touch and go 3@65%-70%-75% 2×3@80% Metcon 4 RFT 6 s2oh 135/95 12 box … Continue reading →

  Warm up 2 rds 250m row 25 band pull aparts 10 rdl 45/35 10 btn presses (snatch grip) 10 bar kips WOD Strength/Skill Front squat 7×2 @ 75% Metcon CF Games Open 15.1 AMRAP 9 15 toes to bar … Continue reading →

  Warm up 2 rds 250m row 30 second couch stretch each leg 15 air squats 30 second squat bottom hold WOD Metcon KAREN 150 Wall balls 20/14

  Warm up 2 rds 15 calorie row 25 jumping jacks 15 toe touches with trunk twist 10 jump squats 4 inch worms WOD Strength/Skill Power snatch 3@65%-70%-75% 3@80% X2 Metcon EMOM 10 6 deadlifts 225/155 6 box jump over … Continue reading →

  Warm up   2 rds High knees – 100 ft High knee skips – 100 ft Toy soldiers – 100 ft 200m jog WOD Running intervals 800m run 200m recovery jog repeat rest 4 minutes 600m run 200m recovery … Continue reading →

  Warm up 2 rds 250m row 50′ high knees 4 alternating Samson stretches 50′ high knees 15 push ups WOD Metcon 10 RFT 3 power cleans 185/115 6 burpees – lateral bar hop 3 muscle ups

  Warm up 3 mins airdyne or rower 2 rds 100 singles 10 front squats 45/35 20 seconds squat bottom hold-bar in front rack 20 band pull aparts 10 push press 45/35 WOD Strength/Skill Front squat-work up to a heavy … Continue reading →

  Warm up 400m run 50 jumping jacks 100 ft high knees 100 ft butt kicks 25 air squats WOD Metcon 4 RFT 20 push ups 15 ohs 95/65 400m run

  Warm up 3 rds 10 calories airdyne 10 good mornings 10 front squats 45/35 10 shoulder presses 45/35 WOD Strength/Skill Clean and jerk complex 2 cleans + 1 jerk @65%-70%-75% 3X @80% Metcon CF Open 13.4 AMRAP 7 Ascending … Continue reading →