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...
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...
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
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...
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...
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...
