by ctf_admin | Dec 12, 2016 | Daily Workout
MOB: Full body WU: 5 BB Push Press. 5 OTB burpees. S: Push Press. 17:00 to a heavy single. C: 5 RFT of: 12 S2OH at 50% of today’s 1RM 12 OTB burpees (both feet must pass over the bar at the same time) THIS WORKOUT HAS A 15:00 CAP. Option 1: Weight of choice...
by ctf_admin | Dec 11, 2016 | Daily Workout
MOB: Full body. WU: 5 BB Deadlift. 5 BB HPC. 3 rounds of :30 jump rope/double under practice, :30 rest. S: Hang Power Clean. 18:00 to a heavy single. C: AMRAP in 12:00 of: 3 Deadlifts at 60% of today’s 1RM hang power clean 30 Double Unders 6 Deadlifts 30 double...
by ctf_admin | Dec 9, 2016 | Daily Workout
CTF HOLIDAY PARTY IS TONIGHT!! Be there. BOOM! MOB: Full body WU: 3 rounds of :30 of double under practice/:30 rest. Review movements. CI: AMRAP in 9:00 of: 3 hang power cleans 135/95 10 hand release pushups 6 hang power cleans 10 hand release pushups 9 hang power...
by ctf_admin | Dec 8, 2016 | Daily Workout
MOB: Full body. WU: Review movements. Do 5 reps of the movements you plan on doing to get situated. WOD: Old School Mainsite CrossFit Benchmark Re-Test 3. Compare to 11.4.16 Your choice. Pick one and rock out. “Cindy” or “Mary”. “Cindy”- AMRAP in 20:00 of: 5 pullups +...
by ctf_admin | Dec 7, 2016 | Daily Workout
MOB: Full body. WU: Run and footwork drills. WOD: Old School CrossFit Mainsite Month Benchmark Re-Test 2. Compare to 11.3.16. Find a 1RM Deadlift PWMOB: Full body rollout. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and...
by ctf_admin | Dec 6, 2016 | Daily Workout
MOB: Full body. WU: Run and footwork drills. WOD: Old School CrossFit Mainsite Month Benchmark RE-Test 1. Compare to 11.2.16. Run a 5k for time. Option 1: Run 2 miles for time. Option 2: Run 1.5 miles for time. Option 3: Row Option of choice for time: 5000m, 3200m,...
