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WOD: Tuesday, January 25, 2022: Landmine Press, Rows, Toes to Bar, Jerks

WOD: Tuesday, January 25, 2022: Landmine Press, Rows, Toes to Bar, Jerks

by Jennifer Adams | Jan 24, 2022 | CFR Benchmarks, Metabolic Conditioning, WOD

Strength: When executing the Landmine Press, think about drawing the letter “J” with the barbell. This gives us a better rhythm for the shoulder joint. On the Archer Ring Row, find a foot position that challenges you for the set amount of reps. Keep your...
WOD Friday, 11/5/2021: Final Week of Box Squats

WOD Friday, 11/5/2021: Final Week of Box Squats

by Jennifer Adams | Nov 4, 2021 | CFR Benchmarks, WOD

Strength This is our final week of speed work in the Box Squat. Your hips should push back a little further, you should actually sit on the box in order to break up the lift (while maintaining core tension), and your shins should be close to vertical when you’re...
WOD Friday, 11/5/2021: Final Week of Box Squats

Labor Day Workout with Friends

by Jennifer Adams | Sep 5, 2021 | CFR Benchmarks, WOD

Berger Beater with Friends 30 Min. AMRAP: 5 burpees 10 Kettlebell swings (24/16) 15 Air Squats

6th Annual Billy Bogan Workout to Raise Funds for Mission Teens

by Jennifer Adams | Aug 27, 2021 | CFR Benchmarks, Event, WOD

  “Billy Bogan”   Teams of 3 For Time   Row 1500 meters (each person must row 500m) 150 Hand release pushups 150 pull-ups (Strict pullups=2 pullups) 150 kb swings (1.5/1 pood) *EMOM 3 burpees (all except for person rowing, who must stop until both...
WOD: Front Squats, Romanian Deadlifts, Power Cleans, Burpees

WOD: Front Squats, Romanian Deadlifts, Power Cleans, Burpees

by Jennifer Adams | Aug 18, 2021 | CFR Benchmarks, WOD

Strength FRONT SQUATS 3 x 3 @3-5% heavier than last week, every 90s. – Goal: Max speed on each rep – Take 3 sets to build to work weight RDL 3 x 8-10. Rest 90s. – perfect slow & controlled reps with a moderate load. – 5-10# heavier than...
WOD: Back Squat, Deadlifts, Burpees

WOD: Back Squat, Deadlifts, Burpees

by Jennifer Adams | Oct 23, 2019 | CFR Benchmarks, Metabolic Conditioning, Uncategorized, WOD

STRENGTH 1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00 – Roughly 90% of 1RM. 2) Deadlift: Build to a Metcon Weight over the course of 3 sets. CONDITIONING For time: 21-15-9 Deadlift (225, 155) Bar Facing Burpees 8:00...
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  • Sunday, May 22, 2022: Murph Prep
  • WOD: Saturday, May 21, 2022: Wall Balls, Jerks, Pull Ups
  • WOD: Friday, May 20, 2022: Deadlifts, Box Jump Overs
  • WOD: Thursday, May 19, 2022: Bench Press, Dips, Push Ups, Up Downs

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