by ctf_admin | Sep 8, 2016 | Daily Workout
MOB: Full body WU: 5 BB Hang Squat Cleans. 5 BB Front Squats. 5 T2B R: Movements. A. 1 Power Clean + 1 Hang Power Clean EMOM for 12:00. Add or subtract weight as you go. MAKE THIS ABOUT SPEED AND TECHNIQUE! GET UNDER THE BARBELL!! B. Ascending Ladder in 10:00 of 1...
by ctf_admin | Sep 7, 2016 | Daily Workout
MOB: Full body WU: 3 BB S2OH. 6 C2B Pullups. 6 Burpees R: Movements A. Push Jerk. 15:00 to a heavy double. B. 10 RFT of: 3 S2OH at 65% of today’s double 6 C2B pullups 9 burpees THIS WORKOUT HAS A 20:00 CAP! LIII: 3 C2B Pullups. 6 Pullups. LII: 6 Band Assisted...
by ctf_admin | Sep 6, 2016 | Daily Workout
MOB: Full Body WU: Review movements A. KB snatch. EMOM for 6:00: 3 KB snatch per arm at weight of choice. Go heavier than last week! B. For Time: 20 Medball Russian Twists 20/14 30 Medball situps to throw 20/14 40 4-count bicycle kicks 50 Situps 1 mile run 50 situps...
by ctf_admin | Sep 5, 2016 | Daily Workout
MOB: Full body WU: 10 pushups. 400m run. A. Bench Press. 15:00 to a heavy double B. 4 rounds for time + max reps: Max Pushups* 400m run THIS WORKOUT HAS A 15:00 CAP. *As soon as your knees touch the ground to rest (or you lay on the ground for longer than :03) your...
by ctf_admin | Sep 4, 2016 | Daily Workout
MOB: Full body WU: 2 front squats. 12 wallballs. 2:00 of single/double unders R: Movements A. Wide Stance Box Squat. 20:00 to a heavy single. B. AMRAP in 10:00 of: 2 Front Squats 225/155 12 Wallballs 20/14 21 Double Unders LIII: Front squat Weight of choice. LII:...
by ctf_admin | Sep 2, 2016 | Daily Workout
Gym Closed for WOD for RET. Enjoy your weekend. Full schedule on Monday. Hug more. – Craig
