Monthly Archives: March 2016

WOD – 133.4 –

Skill/Strength Front Squat – 10 minutes Build to a Max Attempt a new Personal Record WOD 5 Sets – 1 min Rest b/w Sets 25 Wall Ball (20/15) 20 Box Jumps (24/20) 15 Toes To Bar   Report total time to white board.   Scores from Monday

WOD – 133.5 –

Skill/Strength Quick Warm Up WOD 5 Min of Work – 5 Min of Rest x 4 Sets 400/300 Meter Row 8 DB Renegade Rows (45/30) AMRAP Shuttle Run in remaining time   Score total Shuttle Run lengths   Scores from Tuesday

WOD – 133.6 –

Skill/Strength Warm Up & Start WOD 4 Stations – 90 Seconds of Work Per Station – 30 Sec Rest b/w Stations – 3 Rounds Station 1 – Burpees (1 Rep = 1 Point) Station 2 – Sled Drag (45#) (1 Length = 8 Points) Station 3 – AirBike (1 Cal = 2 Points) Station 4 […]

OPEN WOD 16.2

CFS is a gym full of excellent Squat Cleaners and your doubles unders have been trained heavily in the last 60 days. Toes to bar stink so lets make sure that we break these up early and kip like the wind! WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: […]

WOD – 133.7 –

Skill/Strenght 12 min EMOM 3 Strict OH Press per minute – clean the bar from the floor. Start with a moderate load and increase when possible. Don’t be afraid to take weight off if you think you’ll miss the 3 complete reps, which must be completed in 1 unbroken set. WOD 15 min AMRAP 15 […]

OPEN WOD 16.2 Round 2

Here we go everyone. If you are retesting, learn from your previous attempt. If you are doing this for the first time, understand that you might be able to clean the 1st barbell for 15 reps BUT will you have enough time to do so? For many of us, it is very important to RUSH […]

WOD – 133.8 –

Skill/Strength Squat Snatch – Build up to your workout weight. Go as heavy as your strength and skill permit WOD 4 Rounds – 4 minutes per round – 4 minute rest b/w each Round 8 Squat Snatch (115/75) Rx+ 135/95 10 Chest to Bar Pullups (Rx+ 6/4 Muscle Ups) AMRAP Rowing Meters in remaining time […]

WOD – 133.9 –

Skill/Strength Back Squat – 12 minutes – Build to a heavy single – PR if you want to 🙂 WOD 21-15-9 Deadlift (225/155) Rx+ 275/185 Box Jumps (24/20) Rx+ 30/24 (user beware, I can help patch you up if you trip up but I can’t do anything for the pain)   Scores from Monday

WOD – 134.0 –

Skill/Strength Dynamic Warm Up for RUNNING!!! WOD 3 Rounds For Time 800 Meter Run (Stop Sign and Back 3x) 40 Wall Ball (20/15) 30 Burpees   Scores from Tuesday

WOD – 125.6 ReTest –

Skill/Strength Warm Up Fast and Start WOD AirBike AMRAP Calories – 2:30 immediately followed by 1 min AMRAP Double Unders   -1 Cal AirBike = 1 Point -10 Double Unders = 1 Point   Heat Start Times Heat 1 – 0 – 12 – 24 – 36 Heat 2 – 3 – 15 – 27 […]