by ctf_admin | Dec 1, 2016 | Daily Workout
MOB: Full body WU: Review movement. WOD: Work up to 85% of your 1RM and then begin: Front squat 3-3-3-3-3 reps. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and CTF’s strength and conditioning program is CTF’s inclusion of...
by ctf_admin | Nov 30, 2016 | Daily Workout
MOB: Full body WU: 400m run. R: Review Movements WOD: Three rounds for time: Run 400 meters 21 AKB swings 53/35 12 Handstand push-ups Option 1: 6 HSPU. Option 2: Weight of choice. 12 HSPU at sub of choice. Option 3: Subs of choice. 500m rows okay PWMOB: Lax ball in...
by ctf_admin | Nov 29, 2016 | Daily Workout
MOB: Full body mobility WU: Review movements. 3 rounds of :30 double under practice/:30 rest Workout: 3 rounds for time of: 60 double unders 50 situps 40 pushups 800m run Option 1: 45-50-25 Option 2: 30-50-10 OR 30 pushups at sub of choice. Option 3: :60 of double...
by ctf_admin | Nov 28, 2016 | Daily Workout
MOB: Full body WU: Review Movements and perform 5 reps of each movement WOD: For time: 50 Wall-ball shots 20/14 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Option 1: 30-20-10 pullups Option 2: 14/10 + pullup rep scheme of choice. Option...
by ctf_admin | Nov 27, 2016 | Daily Workout
MOB: Full body WU: 2:00 jump rope. Review the hang power snatch. Warmup to your starting weight. WOD: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps. Warmup to 80%-85% of your 1RM and begin. Take 3:00 to 5:00 rest between efforts. A NOTE FROM COACH CRAIG: One of the many...
