by ctf_admin | Nov 21, 2016 | Daily Workout
MOB: Full body WU: Review movements Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking...
by ctf_admin | Nov 20, 2016 | Daily Workout
MOB: Full body WU: Review movements. Perform 5 reps of each movement. WOD: Complete as many rounds as possible in 20 minutes of: 15 Hang Squat Cleans 115/75 12 Ring dips 21 Sit-ups Option 1: 8 hang squat cleans at rx’d weights. 12 dips any kind. Option 2:...
by ctf_admin | Nov 18, 2016 | Daily Workout
MOB: Full body WU: Review Row Technique For Time: Boat Crew 10k Team up into “Boat Crews”. Max of 6 Teams. Race a 10k (switching out teammates at will).
by ctf_admin | Nov 17, 2016 | Daily Workout
MOB: Full body WU: Review back squat and warmup to starting weight. WOD: Back Squat 1-1-1-1-1-1-1 reps. WU to 75%-85% and then begin. Take 3:00 – 5:00 between sets. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and...
by ctf_admin | Nov 16, 2016 | Daily Workout
MOB: Full body. WU: Review movements. Do 5 reps of the movements you plan on doing to get situated. WOD: Your choice. Pick one and rock out. “Cindy” or “Mary”. “Cindy”- AMRAP in 20:00 of: 5 pullups + 10 pushups + 15 squats Option 1: 1 pullup + 6 pushups + 15 squats...
by ctf_admin | Nov 15, 2016 | Daily Workout
MOB: Full body WU: Review the KB Snatch. Pick weight A: AMRAP in 30:00 of: 400m run 5 KB Snatches, left arm 70/53 5 KB Snatches, left arm 70/53 15 TNT Situps Did you improve from last time? LIII: 53/35 LII: 44/25 LI: Weight of choice. Subs of choice. PWMOB: Full body...
