Monthly Archives: September 2017

WOD – 185.0 –

Durability  Terminal Knee Extension – Green Bands or Stronger 90 Seconds Per leg This is a great movement to warm up the knees but also helpful for athletes who might be dealing with some knee cap tracking issues and general tenderness. The coaches at CFS have seen many athletes eliminate their knee pain with the regular inclusion […]

WOD – 184.9 –

Durability  Med ball Split Stance Overhead Throw 3 sets of 5 reps per leg Skill/Strength Warm Up and Catch a Pump! WOD 4 Stations – 2 Minutes Per Station – 30 Second Rest b/w Stations – 3 Rounds Station 1 – Shuttle Sprints (1 length = 2) Station 2 – Box Jump Overs (24/20) (1 […]

WOD – 184.8 –

Durability  Hip Flexor Stretch w/ Band – 1 min per leg Skill/Strength  1 Legged Hip Lift Hold – 1 min per leg x 1 set WOD For Time 150 KB Swings (53/35) Rx+ 72/53 -Every time you stop swinging the KB, complete 12 burpees   Scores from Tuesday

Open WOD 17.5 ReTest

Durability  Weighted Hollow Rock – 5 Minutes of Quality – rest as needed Skill/Strength Ilya Ilyin, during his preparation to break the Clean and Jerk World Record twice at the 2015 World Championships in the 105k bodyweight category (231 pounds). Ilya Clean and Jerked 246k (541 pounds) WOD OPEN WOD 17.5 10 Rounds 9 Thrusters (95/65) 35 […]

WOD – 184.7 –

Durability  Skip! Long WOD! Skill/Strength Warm Up & Start WOD 5 Min Work – 5 Min Rest x 4 Rounds 500 / 400 Meter Row AMRAP in remaining time – Wall Ball (20/15)  (1 Rep = 1 Point) or AMRAP in remaining time – Sled Rope Drag (65/45)  (1 Length = 12 Points)   Notes […]

WOD – 184.5 –

Durability  Single Leg Good Morning + Behind the Neck Snatch Grip OH Press + Overhead Squat x 10 reps x 3 sets – dowels or empty barbells Skill/Strength  In 8 Minutes, work up to a heavy weight for the following complex Power Snatch + Squat Snatch + Power Clean + Squat Clean WOD 1 Round […]

WOD – 184.4 –

Durability  1-Legged Hip Lift – 1 Min AMRAP per leg x 1 set Skill/Strength Warm Up & Go! WOD 4 Stations – 2 min per station – 30 sec rest b/w stations x 3 Rounds Station 1 – Seld Rope Pull + Sled Ring Drag (45/35) Rx+ 65/45 (1 length = 10) Station 2 – […]

WOD – 184.3 –

Durability  Palloff Press Iso Walk Out – 1 min per side x 1 set Skill/Strength Back Squat Build up quickly to a heavy single WOD 15 min AMRAP 10/10 1-Arm DB Thrusters (50/35) 20 Alternating 1-Arm DB Snatch (50/35) 15 Burpees   Scores from Friday

WOD – 184.2 –

Durability  Band X Walk – 90 sec AMRAP x1 Skill/Strength Warm Up & Go WOD Erg Bike Sprints 2 min Sprint – 7 min rest x 4 sets (Damper L10/Damper L7)   Heat 1 – 0 – 9 -18 – 27 Heat 2 – 2:15 – 11:15 – 20:15 – 29:15 Heat 3 – 4:30 […]

WOD – 184.2 –

Durability Tabata Hollow Rock Skill/Strength 10 Bottoms Up Skater Squats x 3 sets WOD For Time 30 Power Clean(135/95) Rx+165/110 1000 Meter Run 20 Power Clean 750 Meter Run 10 Power Clean 500 Meter Run