by ctf_admin | Jan 2, 2017 | Daily Workout
MOB: Full Body WU: 10 BB Push Press. 5 BB Thrusters. 3 Muscle Ups S: Push Press. 20:00 to find a 1RM. C: 10 RFT of 3 Thrusters 155/105 3 Bar Muscle Ups THIS WORKOUT HAS A 12:00 CAP. Option 1: 7 rounds at rx’d. Option 2: Weight of choice. 3 C2B + 6 Pushups....
by ctf_admin | Jan 1, 2017 | Daily Workout
MOB: Full Body WU: 10 BB Back Squats. 10 BB DL’s. 5 Burpees S: Back Squat. 10-10-10-10-10. All @50% of 1RM. Rest EXACTLY 2:00 between sets. C: For time: 800m Run Then: 21-15-9 Deadlifts 185/125 Burpees THIS WORKOUT HAS A 15:00 CAP. Option 1: 15-12-9 rx weight...
by ctf_admin | Dec 30, 2016 | Daily Workout
MOB: Dynamic mobility. Find spots and gear. C: CFNE’s “Truth Serum” For time: 800m run 10 HSPU 20 AKB swings 70/53 30 OH Walking Lunges 45/25 40 Pullups 50 Pushups 800m run 50 Pushups 40 Pullups 30 OH Walking Lunges 45/25 20 AKB swings 70/53 10 HSPU 800m run Feel free...
by ctf_admin | Dec 29, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 10 Wallball shots. Review movements. C: 6 rounds for time of: 5 power cleans 6 front squats 21 Wallball shots 20/14 Record time and weight on the barbell. Option 1: Wallball weight of choice. Option 2: Hang Power Clean. Wallball...
by ctf_admin | Dec 28, 2016 | Daily Workout
MOB: Full body WU: 6 dips. 6 Burpees. Bench Press Review S: Bench Press. Take 15:00 to find a 5RM. Then: 1 round of Max Bench Press at 75% of your 5RM. C: AMRAP in 10:00 of: 12 ring dips 12 burpees Option 1: 4 dips Option 2: 12 dips at sub of choice Option 3: Reps of...
by ctf_admin | Dec 27, 2016 | Daily Workout
MOB: Full body. WU: Review Movements 2 rounds for time of: 800m run 1:00 of L-hang (accumulated) 800m run 1:00 of hollow rock (accumulated) 800m run 1:00 of max evil wheels 95/65 Post total time and total number of evil wheels. Option 1: Subs of choice. Option 2: 400m...
