by ctf_admin | Dec 5, 2016 | Daily Workout
MOB: Full body WU: 5 pullups. 400m run WOD: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round. As soon as your feet touch the ground or box underneath you, your...
by ctf_admin | Dec 4, 2016 | Daily Workout
MOB: Full body WU: Review Movements WOD: Complete as many rounds as possible in 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Power Clean, 7 reps 95/65 pound Sumo Deadlift High-pull, 10 reps Option 1: 75/45 Option 2: Weight of choice. PWMOB: Lax ball in...
by ctf_admin | Dec 2, 2016 | Daily Workout
CTF will be hosting SC Pride from 7am to 4pm (approximate). As a thank for all our volunteers, CTF will be taking you out for happy hour afterward. If you can’t volunteer, try this one at home and enjoy! For time: 400m run 20 burpees 400m run 18 burpees 400m run...
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...
