BLOG
WOD – Friday 12/6/13
Watching this will increase your Back Squat immediately. Strength Back Squat 5RM Conditioning 4 Rds/8 min: 5 Burpee-Bag Power Cleans @ 60/40# 10 Bag Jump
WOD – Thursday 12/5/13
Strength HS Hold Practice Conditioning AMRAP10: 10 Hang Power Cleans @ 135/95# (60-70%) 20 sec Handstand Hold
WOD – Wednesday 12/4/13
Strength Recovery Day Conditioning “Favorite Things Mash-up” 5 Rds/30 min: 25 Wall Balls @ 20/14# 2×40 yd Sled Pull @ 90/60#
WOD – Tuesday 12/3/13
Strength 30 min to work up to a heavy BB Complex: 5 Power Cleans 3 Front Squats 1 Jerk Conditioning Recovery Day
WOD – Monday 12/2/13
Strength Strict Pull-up/Muscle-up ME Conditioning AMRAP12: 3, 6, 9, 12, etc. Burpee Bar/Ring Touches 1, 2, 3, 4 etc. Muscle-ups (sub 3, 6, 9, 12,
WOD – Sunday 12/1/13
Barbell Club Warm-up, Empty Bar 3 Rds: 5x Strict Press, 15 sec Pause Back Squat 3 Rds: 3x Hi Hang Power Clean, 3x Push Press 3
WOD – Saturday 11/30/13
Strength Recovery Day Conditioning “Filthy Fifty” For time/30 min: 50 Box Jumps @ 24/20″ 50 Jumping Pull-ups w/ bar height @ max reach 50 KBS
WOD – Friday 11/29/13
Strength Snatch Grip Deadlift Single Conditioning AMRAP12 Ladder: 2, 4, 6, 8, 10, 12, etc. Deadlifts @ 185/135# (50% DL, 40% Sn Grip DL) 5,
WOD – Thursday 11/28/13
<<< 7AM CLASS ONLY TODAY >>> Strength Barbell Turkish Get-ups! Conditioning AMRAP28: Buy-in: 1 mile Run AMRAP Remaining Time: 10 Clean and Jerks @
POPULAR POSTS
Commit to Yourself
“It’s just not the right time for me right now.” “When the kids get older, it will be easier for me to be healthy.” “Work
The Perfect Workout
It’s 2020 and you’re super pumped to hit the gym/living room/garage/trail and do… What’s queued up on the whiteboard at your CF gym (👏) That
5 Signs That You Are Human
As humans, we strive to be the best version of ourselves. With these efforts, there is a tendency to be perfect, go all in, be
