by ctf_admin | Nov 7, 2016 | Daily Workout
MOB: Full body WU: Review OHS and warmup to 80%-85% of your 1RM OHS. WOD: OHS. 5-5-5-5-5. *Try to find a new 5RM. Take 3:00-5:00 rest between efforts. A NOTE FROM COACH CRAIG: One of the many differences between CrossFit mainsite programming and CTF’s strength...
by ctf_admin | Nov 6, 2016 | Daily Workout
MOB: Full body WU: 5 pullups. Review Dumbbell split clean. R: Split Clean. Kipping Pullup. WOD: “Erin” Five rounds for time of: 15 Dumbbells split clean 40#/25# 21 Pull-ups THIS WORKOUT HAS A 25:00 CAP. *If there are not enough dumbbells, perform a hang...
by ctf_admin | Nov 4, 2016 | Daily Workout
MOB: Full body WU: Review tire flip Workout: As One Team. 1 mile run. Max One Team Tire flips in the Pine Grinder in 12:00. 1 mile run. Option 1: Run/walk 800m or row 1 mile. Rules: Run a mile. As soon as you get back, start flipping. Rotate Teammates on the flips at...
by ctf_admin | Nov 3, 2016 | Daily Workout
It’s going to be a November to Remember all month long, baby!!! Haven’t you heard??? 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 Test 3. Your choice. Pick...
by ctf_admin | Nov 2, 2016 | Daily Workout
It’s going to be a November to Remember all month long, baby!!! Haven’t you heard??? MOB: Full body WU: Review the deadlift. WOD: Old School CrossFit Mainsite Month Benchmark Test 2. Find a 1RM deadlift.
by ctf_admin | Nov 1, 2016 | Daily Workout, Event
It’s going to be a November to Remember all month long, baby!!! Haven’t you heard??? MOB: Full body. WU: Run and footwork drills. WOD: Old School CrossFit Mainsite Month Benchmark Test 1. Run a 5k for time. Option 1: Run 2 miles for time. Option 2: Run 1.5...
