WOD: Sun 03.14.2021 “Two Pieces”
NEWS
SAT WOD Recording
WOD
“Two Pieces”
With a Partner
AMRAP 30
20/15 Calorie Row
10 Burpees Over the Rower
*alternate rounds
With a Partner
AMRAP 30
20/15 Calorie Row
10 Burpees Over the Rower
*alternate rounds
With a Partner
AMRAP 30
20/15 Calorie Row
10 Burpees Over the Rower
*alternate rounds
WOD GUIDANCE & GOALS
Love a partner workout! With your buddy, alternate round for 30 minutes. Partner 1 complete 20/15 calorie row (:60 of work), then 10 burpees jumping or stepping over the rower (:60-:90). Then partner 2 will complete a round. You’ll have a substantial rest so really push your pace. Target 15 rounds (as a team)
Post Rounds to Comments.
HOME WOD
With a Partner
AMRAP 30
200 Meter Row
10 Burpees
*alternate rounds
ENDURANCE
Rest
WOD: Sat 03.13.2021 “In Case”
NEWS
FRI WOD Recording
WOD
“In Case”
4 Rounds
15 Medball GHD’s
30 Back Squats
400 Meter Run
Weight: 75/55
4 Rounds
15 Medball GHD’s
20 Back Squats
400 Meter Run
Weight: 75/55
4 Rounds
10 Medball GHD’s
20 Back Squats
300 Meter Run
Weight: 55/35
WOD GUIDANCE & GOALS
The GHD sit ups takes your torso through a greater range of motion and is more potent than the traditional abmat sit up. The sit up will take :30-:45 to complete. The back squats should feel very light, you should be able to do a set of 20 then10 for the 4 rounds. Back Squats will take :60-:90 to complete. To complete a round run 400 meters in around 2:00. Target 20 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
15 Hollow Rocks
30 Squats
400 Meter Run
ENDURANCE
Rest
WOD: Fri 03.12.2021 “Open 21.1”
NEWS
- THU WOD Recording
WOD
“Open 21.1”
1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders
1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts
1 Mod Wall Walk
10 Single Unders
3 Mod Wall Walk
30 Single Unders
6 Mod Wall Walk
60 Single Unders
9 Mod Wall Walk
90 Single Unders
15 Mod Wall Walk
150 Single Unders
21 Mod Wall Walk
210 Single Unders
WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. If you have wrists wraps, wear them. And remember to HAVE FUN!
Standards: Coaches will help you set up wall walk marks, one 10″ from the wall, and one at your shoulder while laying prone with feet flat against the wall. You must start every wall walk with your chest and thighs on the floor, and hands at the furthest line from the wall. Your feet must climb onto the wall while your hands are in the starting position. You’ll then walk your hands to the second line (closest to the wall) and then back out to the starting line before your feet can come off the wall, and return to the starting position.
Post Time/Reps to Comments.
HOME WOD
1 Wall Walk
10 Jumping Jack
3 Wall Walk
30 Jumping Jack
6 Wall Walk
60 Jumping Jack
9 Wall Walk
90 Jumping Jack
15 Wall Walk
150 Jumping Jack
21 Wall Walk
210 Jumping Jack
ENDURANCE
for 5 rounds
400m run, 400m walk, 400m run, 400m walk
WOD: Thu 03.11.2021 Power Cleans
WOD
“Power Cleans”
5×3, across at 80-85%
5×5 per side
3×10, :05 lower
5×3, across at 80-85%
5×5 per side
3×10, :05 lower
5×3, across at 80-85%
5×5 per side
3×10, :05 lower
WOD GUIDANCE & GOALS
Coaches will help you work up to 80-85% of your 1 rep max, or effort, power clean. These reps are not touch and go. For accessory work, grab a kettlebell of your choice and do 5×5 (per side) Romanian deadlifts, and bicep curls. Take your time and move slowly for the kettlebell work.
Post Weights to Comments.
HOME WOD
AMRAP 20
100 Meter Walking Lunge
200 Meter Run
100 Meter Walk
ENDURANCE
Rest
WOD: Wed 03.10.2021 “Heart Attack”
WOD
“Heart Attack”
10 Rounds
100 Meter Run
15 Wall Balls
Weight: 20/14
10 Rounds
100 Meter Run
15 Wall Balls
Weight: 14/10
7 Rounds
100 Meter Run
10 Wall Balls
Weight: 10/6
WOD GUIDANCE & GOALS
One-hundred meters will take around :20-:30. Take a big breath and try to keep the wall balls unbroken as long as possible! Each round target 1:15-1:30, for a total time of 15 minutes.
Courtesy of NCFit
Post Time to Comments.
HOME WOD
10 Rounds
100 Meter Run
15 Jumping Squats
ENDURANCE
Today’s workout
WOD: Tue 03.09.2021 “Tread Water”
WOD
“Tread Water”
2K Row
150 Double Unders
10 Rounds of “Cindy”
1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats
1500 Meter Row
50 Attempts
10 Rounds of “Cindy”
1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats
1K Row
200 Double Unders
7 Rounds of “Cindy”
1 Round Cindy:
6 Ring Rows
6 Push Ups
9 Squats
WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-10 minutes. If you know the row will take you longer than 10 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes.
Courtesy of CompTrain
Post Time to Comments.
HOME WOD
1 Mile Run
100 Jumping Jacks
10 Rounds of:
5 Push Ups
10 Sit Ups
15 Squats
ENDURANCE
Rest
WOD: Mon 03.08.2021 “Open 12.3”
NEWS
- The 2021 CF Open: The first workout is announced this Thursday, March 11th. Details HERE
WOD
“Open 12.3”
AMRAP 18
15 Box Jumps
12 Push Press
9 Toes to Bar
Height: 24/20
Weight: 115/75
AMRAP 18
15 Box Jumps
12 Push Press
9 Knee Ups
Height: 20
Weight: 95/55
AMRAP 18
15 Step Ups
12 Push Press
9 Leg Lift
Height: 20
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a slightly uncomfortable pace to hold for 18 minutes. Do not go out too hot at the start. Instead have a target time to complete each round. Box Jumps will take around :45-:60, Keep the push press unbroken as long as possible then try to hold 8/4 reps. Push press will take around :30 seconds. The toes to bar, if they’re a strength keep them unbroken (:20). If they’re not a strength start with 5/4 then 3 fast sets of 3 (:30). Target 2-3 minutes per round, and overall 6-9 rounds.
Compare Scores HERE
Post Reps to Comments.
HOME WOD
AMRAP 18
15 Box Jumps
12 Push Ups
9 Leg Lifts
ENDURANCE
20 x 20 Hill Sprint, walk down
WOD: Sun 03.07.2021 “New Whirl Odor”
WOD
“New Whirl Odor”
4 x AMRAP 1
V-Ups
Kettlebell Lunges
Sit Ups
Single Unders
Kettlebell Swings
Rest
Weight: 53/35
4 x AMRAP 1
V-Ups
Kettlebell Lunges
Sit Ups
Single Unders
Kettlebell Swings
Rest
Weight: 35/26
4 x AMRAP 1
Tuck-Ups
Kettlebell Lunges
Sit Ups
Single Unders
Kettlebell Swings
Rest
Weight: 26/18
WOD GUIDANCE & GOALS
Try to get as many reps as possible in one minute at each station. At the end of each round you’ll have one minute of rest to write down your total reps for the round. Start the next round fresh! For the v-ups, break into sets of 10 with very short breaks. The lunges, sit ups and single unders try to move the entire minute. And do the kettlebell swings in sets of 25.
Post Reps to Comments.
HOME WOD
4 x AMRAP 1
V-Ups
Lunges
Sit Ups
Mountain Climbers
Burpees
Rest
ENDURANCE
90 min walk, jog, snowshoe, hike… at low intensity
WOD: Sat 03.06.2021 “Bring The Noise”
WOD
“Bring The Noise”
Back Squat
3×5, across at 75-80%
AMRAP 10
4 Strict Pull Ups
8 Hand Release Push Ups
12 Medball Cleans
Back Squat
3×5, across at 75-80%
AMRAP 10
4 Banded Strict Pull Ups
8 Hand Release Push Ups
12 Medball Cleans
Back Squat
3×5, across at 75-80%
AMRAP 10
8 Ring Rows
8 Hand Release Push Ups
12 Medball Cleans
WOD GUIDANCE & GOALS
Coaches will help you build up to 75-80% effort for your back squats. Reps 3, 4, and 5 should get spicy. No fails. For the AMRAP, challenge yourself on the strict pull ups, do them without a band or the lightest band you can. Chip away at hand-release push ups, even if you do them in singles. The medball cleans will be fast and consecutive. Target 6 rounds.
Post Weight + Rounds to Comments.
HOME WOD
4 Sit to Stands
8 Hand Release Push Ups
12 Lunge + Lunge + Squat
ENDURANCE
Rest
WOD: Fri 03.05.2021 “You Got Game”
NEWS
- Double Under Seminar: TODAY!
WOD
“You Got Game”
4 x AMRAP 6
800 Meter Run
Max Calorie on the Bike
Rest 2 Minutes
4 x AMRAP 6
800 Meter Run
Max Calorie on the Bike
Rest 2 Minutes
4 x AMRAP 6
600 Meter Run
Max Calorie on the Bike
Rest 2 Minutes
WOD GUIDANCE & GOALS
Cardio-fest!! Run the 800 meters around 4 minutes (give or take :30). Try to be consistent every round. Have around 2 minutes to bike as many cals as possible before you have a two minute rest. In two minutes target 15-30 calories depending on your bike proficiency.
Post Total Calories to Comments.
HOME WOD
4 x AMRAP 6
800 Meter Run
Max Burpees
Rest 2 Minutes
ENDURANCE
Today’s workout