Category Archives: WOD Blog

WOD – 189.0 –

Durability Straddle Side Plank – 30 seconds per side x 2 sets Skill/Strength  Warm Up and Organize WOD For Time 21-15-9 Thruster (95/65) Pull-Ups (Rx+ Chest to Bar) immediately followed by 30-20-10 Front Rack Alt. Reverse Lunges (95/65) Lateral Burpee Bar Hops immediately finally followed by 8 Wall Walks I hope everyone enjoys their time at […]

WOD – 188.9 –

No Durability…No Skill/Strength…Just this WOD 4 Sets – 4:00 Work – 8:00 Rest 2:30 AMRAP – AirBike (1 Cal = 1 Point) immediately followed by 1:30 AMRAP – Sled Push (1 Length = 10 Points)   Scores from Tuesday

WOD – 188.7 –

Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Every Minute on the Minute x 10 1 Power Clean + 2 Hang Power Clean Start at 65% of your best Power Clean & build if you can WOD For Time 150 Muscle Cleans (55/40) Rx+ 200 reps   Can’t wait to watch this […]

CFS for RAD Fundraiser

Long time CFS member Gina Brown Dina gave birth to Roman Anthony Dina 9 weeks early via emergency c-section on September 1st. Baby Roman weighed just 2lbs, 13oz, and Gina and her husband Anthony knew the road ahead would be difficult. Roman had complications with his digestive system and has undergone multiple surgeries since birth. […]

WOD – 188.6 –

Durability Reverse Snow Angel – 4 Min AMRAP Each rep should take you 5 seconds to complete so go slow Skill/Strength Practice the KB Wall Ball WOD For Time 150 KB WallBall (53/35) Rx+ 70/53   Movement Standards – You need to do a KB Swing and a KB Goblet Squat to earn 1 rep. […]

WOD – 188.5 –

Durability Band Pull-Apart – 1 min AMRAP Band X Walk – 1 min AMRAP Skill/Strength Barbell Z-Press Test 3 min AMRAP (45/35) WOD 3 Rounds (Rx+ 4 Rds) 10 Handstand Push-Ups 20 Prone Alternating DB Rows (50/35) 30 Alternating DB reverse Lunges   Scores from Friday

WOD – 188.4 –

Durability KB Hollow Rock – 5 min practice A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Nov 15, 2017 at 6:43pm PST Skill/Strength Power Clean – Work to a 1RM and then quickly take 10% off and complete another single and then do it again and again for a total of 4 drop sets after the […]

WOD – 188.3 –

Durability Shoulder Y T W – light weight – 3 Rounds Skill/Strength Partner Up WOD In teams of two, with only 1 athlete working at a time, complete the following work in this order 3000 Meter Row 100 Chest to Bar Pull-Ups 200 DB Anchored AbMat Sit-Ups 1000 Meter Row   Scores from Wednesday

OPEN WOD – 13.2 –

Durability 1-Arm Bottoms-Up KB Overhead Press – 3 sets of 10 reps per arm – light weight Skill/Strength Push Jerk Work up to something heavy for 15 Unbroken Reps I believe, the heaviest Clean and Push Jerk every completed in competition..534 lbs. OPEN WOD 13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts […]

WOD – 188.2 –

Durability 1/2 Kneeling Pallof Press x 30 seconds x 3 sets Skill/Strength Back Squat 4 sets of 6 reps – building from set 1 to set 4 WOD 7 Minutes of Alternating Tabata Front Squat (95/65) Rx+ 135/95 Hang Power Clean   Scores is total reps!