WOD for 4.1.20 View today’s workout rundown https://youtu.be/ASWGwMAdVKE Warm-up Warm-up 2 Rounds 10 Arm Circles 10 Scap Pushups 10 Air Squats 10 Jumping Jack’s No Equipment WOD Metcon (Time) For Time 50-40-30-20-10 Broom Stick Overhead Squats Double Unders, or x2 Single Unders or x2 Toe Taps Equipped WOD Metcon 5 Rounds For Quality 10 Bird …
WOD for 3.31.20 Warm-up Warm-up Bear Crawl For :30 Crab Walk For :30 Ostrich Walk For :30 Duck Walk For :30 No Equipment WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it. …
WOD for 3.30.20 This is a deload week from normal squat/deadlift/press strength work Warm-up Metcon Jog for 2:00 10 x Sumo Squats Standing Quad Stretch Figure Fours Up to Down Dogs World’s Greatest Stretch No Equipment WOD View the no equipment briefing for today https://youtu.be/lF4OnaEeoxQ Metcon (AMRAP – Reps) Tabta of the following movements Tabata …
WOD for 3.27.20 Workout Of The Day Metcon (Time) 3 Rounds For Time 21-15-9 Calorie Ski DB Floor Press @ 50/35lbs rest 5:00 between each 21-15-9 Social Distancing WOD Metcon (Time) Barbara without a Pull-Up Bar 5 Rounds For Time 30 Push-Ups 40 Sit-Ups 50 Air Squats rest 2:30 b/t rounds
WOD fo 3.26.20 Workout Of The Day Metcon (Time) Run Bike Run For Time Run 1 Mile Bike (on the road) 3 Miles Run 1 Mile If you don’t have a bike run a 5k instead Metcon After your run finish with 8 sprints. Go as long as you’re still sprinting. When your legs and …
WOD for 3.25.20 Strength Front Squat (3 x 7 @ 75% of 1RM) Workout Of The Day Metcon (Time) For Time 400m Run 30 Chest To Bar Pull-Ups 400m Run 20 Chest To Bar Pull-Ups 400m Run 10 Chest To Bar Pull-Ups 400m Run Social Distancing WOD Metcon At Home Strength Work 6 Sets of …
WOD for 3.24.19 Strength Shoulder Press (6 x 1 @ 90% ) Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP X 15 60 Double Unders 21 Med Ball Cleans 7 Push Jerks @ 155/105lbs Social Distancing WOD Metcon (Time) 3 Rounds For Time 100 Mt. Climbers 80 Flutter Kicks 60 Iron Mikes …
WOD for 3.19.20 Warm-up Warm-up Row 30/21 Calories 20 Open Books 20 MT Climbers 20 Jump Lunges 20 V-Ups 20 Supermans 20 Prone Swimmers Workout Of The Day Metcon "And Sometimes We Go Long" EMOM x 30 Minute 1: Row 15/10 Calories Minute 2: 15 Burpees Some of you will need to scale this. If …
WOD for 3.21.20 Hey! This workout is both the gym WOD and the Social D WOD. If you come to CFD we are going to do this one outside. If you are doing it at home you should do it outside too. Take your allergy meds of course. If you do this post your time!!! …
WOD for 3.20.20 Warm-up Warm-up Couch Stretch x 2 Minutes Each Side 3 Rounds 15 Jumping Jacks 15 Air Squats 5 Inch Worms + Push-Up Strength Deadlift (5 x 2 @ 90%) Workout Of The Day Metcon (Time) For Time 200 Double Unders 75 Wallball Shots @ 20/14lbs 30 Clean & Jerks @ 135/95lbs The …
05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint
6am – 6pm
7am – 5pm
