by ctf_admin | Nov 14, 2016 | Daily Workout
MOB: Full body WU: 2:00 of double under practice. 5 Barbell Thrusters. R: Movements WOD: Five rounds for time of: 21 Thrusters 75/45 21 Double-unders Option 1: 12 Thrusters at rx’d weight Option 2: 21 Thrusters at weight of choice Option 3: Thrusters at weight...
by ctf_admin | Nov 13, 2016 | Daily Workout
MOB: Full body WU: Review Movements. Warmup to Bench Press Weight. WOD: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Team up. Full recovery between rounds. Have fun. Option 1: B/A pullup...
by ctf_admin | Nov 11, 2016 | Daily Workout
MOB: Full body WU: Review workout. 3 Wise Men To Honor Veteran’s Day. 8am and 10am. No PrimalFit today. “Jeremy” Complete as many rounds and reps as possible in 4 minutes: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs, Beginner =...
by ctf_admin | Nov 10, 2016 | Daily Workout
MOB: Full body. WU: Warmup to 85% of your deadlift 1RM. R: Deadlift WOD: Deadlift 1-1-1-1-1-1-1 reps. Warmup to 85% of your 1RM and 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 9, 2016 | Daily Workout
MOB: Full body WU: 5 of each type of pull-up. R: Pullups.\ WOD: For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Option 1: 25 reps of each. Option 2: L-hang hold for :60 (accumulated). 25 B/A strict pull-ups...
by ctf_admin | Nov 8, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope/double under practice. R: Dip technique and subs. S: EMOM for 8:00. Max dips in :15/Rest :45 Option 1: Subs of choice. C: 4 RFT of: 15 Burpees 51 Double Unders 400m run THIS WORKOUT HAS A 20:00 CAP. Option 1: 30 double unders....
