by ctf_admin | Feb 6, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Bench Press. 5 Box Jumps. 5 RKB Swings S: Bench Press. 15:00 to find a 2RM. C: AMRAP in 9:00 of: 9 Box Jumps 24/20 (step up/step down is advised) 9 RKB 70/53 Option 1: 53/35 Option 2: 20/15. Weight of choice. Option 3: Height of choice. Weight...
by ctf_admin | Feb 5, 2017 | Daily Workout
MOB: Full Body WU: 400m run. 10 BB Deadlifts S: Deadlift. 25:00 to find a 1RM. C: 4 rounds for time of: 400m run 15 Deadlifts @45% of today’s 1RM. THIS WORKOUT HAS A 15:00 CAP. Option 1: 10 deadlifts. Option 2: Weight of choice. Option 3: Weight of choice. 200m...
by ctf_admin | Feb 3, 2017 | Daily Workout
Gym Closed. See you down at Coligny Beach in front of the Tiki Hut at 9am for the 6th Annual Polar Bear Beach WOD! Bring your sense of adventure and some warm clothes to change into for brunch at Aunt Chilada’s following the workout. Everybody is welcome: friends,...
by ctf_admin | Feb 2, 2017 | Daily Workout
MOB: Full body WU: 5 BB Clean and Jerks. 5 T2B S: 20 Minutes to find a 1RM Clean & Jerk. (Split Jerk or Push Jerk Okay) C: CrossFit Open Workout 13.4 AMRAP in 7:00 of: 3 Clean & Jerks 135/95 3 T2B 6 Clean & Jerks 6 T2B 9 Clean & Jerks 9 T2B etc....
by ctf_admin | Feb 1, 2017 | Daily Workout
MOB: Full body WU: 10 unweighted glute bridges. 10 BB Snatches. 400m run S: Weighted Glute Bridges. 10-10-10-10-10. 2:00 rest between sets. Increase weight each set as long as form stays solid 4 rounds of: Every 5 Minutes perform the following: 400m Sprint 10 Snatches...
by ctf_admin | Jan 31, 2017 | Daily Workout
MOB: Full body WU: 5 Pull Ups. 10 Sit Ups. 10 Air Squats C: For Time: 1 Mile Run 20 Pull Ups 30 Air Squats 40 Sit Ups 800m Run 40 Sit ups 30 Air Squats 20 Pull Ups 1 Mile Run THIS WORKOUT HAS A 35:00 CAP! Option 1: 10 pullups Option 2: Pullup sub of choice. Option 3:...
