by ctf_admin | Feb 20, 2017 | Daily Workout
MOB: Full body WU: 5 BB Power Cleans. 5 Pullups. Jog to the end of the parking lot, run back at 90% pace. S: Bulgarian Split Squats. 5-5-5-5-5. Each leg. Dumbbells recommended. Rest 2-3 minutes between sets. Increase weight as needed. (Keep it light, it’s a...
by ctf_admin | Feb 19, 2017 | Daily Workout
MOB: Full body WU: 5 Push Jerk. 10 OHS. 400m run S: Push Jerk. 3-3-3-3-3. Start at 50% of your 1RM. Increase weight as technique allows. Rest 2-3 minutes between sets. C: “Nancy”. 5 rounds for time of: 400m Run 15 OHS 95/65 THIS WORKOUT HAS A 22:00 CAP....
by ctf_admin | Feb 17, 2017 | Daily Workout
MOB: Full body WU: 5 BB hang snatch. 10 sit ups. 15 flutter kicks C: 8 rounds for time of: 10 hang snatch (power or squat ok) 95/65 25 Sit Ups 50 Flutter Kicks 400m Run THIS WORKOUT HAS A 40:00 CAP. Option 1: 6 snatches at 95/65 Option 2: 10 snatches at 75/55 Option...
by ctf_admin | Feb 16, 2017 | Daily Workout
MOB: Full body WU: 5 BB Deadlifts. 6 pushups. 7 box jumps (step up/step downs recommended) S: Deadlift. 2 reps at 80%-90% of your 1RM. EMOM FOR 6:00. C: Open Workout 11.2 AMRAP in 15:00 of: 9 Deadlifts 155/90 12 Push Ups 15 Box Jumps 24/20 (step ups/step downs...
by ctf_admin | Feb 15, 2017 | Daily Workout
MOB: Full body WU: 5 Dumbbell Snatches per arm. 2:00 Jump Rope The 2017 CrossFit Open Announces Dumbbell Weights. S: Pistols. 3 reps per leg. EMOM for 8:00. Option 1: Scale as needed. C: 3 rounds for time of: 800m run 10 dumbbell snatches per arm. 50/35 30 double...
by ctf_admin | Feb 14, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 SDHP w/KB. 5 Goblet Squats C: For Time: 800m run 10 KB SDHP 53/35 10 KB Goblet Squats 53/35 800m run 15 KB SDHP 53/35 15 KB Goblet Squats 53/35 800m run 20 KB SDHP 53/35 20 KB Goblet Squats 800m run 25 KB SDHP 53/35 25 KB Goblet Squats...
