WOD: Monday, November 14, 2022: Monostructural Extravaganza
WORKOUT:
FOR TIME:
300 Double Unders
Row 2000/1750 M
Run 1 Mile
100 Sit Ups
*Partition as Needed
TIME CAP: 30:00
WOD: Monday, November 14, 2022: Monostructural Extravaganza Read More »
Rowing
WOD: Tuesday, July 12, 2022:
Workout For Time:5:00 on/1:00 off until complete:240 Double Unders180/144 Calories on Row120 Sit Ups60 Front Rack Lunges (135/95)(95/65) Complete 1 of 2 ways:Straight through or
WOD: Tuesday, July 12, 2022: Read More »
WOD: Thursday, April 28, 2022: Rowing & KB Swings
Workout:
For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)
Finisher:
3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru
Rest 1:00 between sets
WOD: Thursday, April 28, 2022: Rowing & KB Swings Read More »
Skill Work: Rowing, Hollow Rocks, Double Unders, Bike
SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills.
METCON
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
EXTRA CREDIT BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions
Skill Work: Rowing, Hollow Rocks, Double Unders, Bike Read More »
Today’s PARTNER WOD: STATION STYLE
METCON
5 Rounds x 60s each station with a partner:
1) Wall balls (20, 14)2) SDHP (53, 35)3) Row for Calories4) Ground to Overhead with a plate (45, 25)5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps*Split into 30s of work per athlete
Today’s PARTNER WOD: STATION STYLE Read More »
Pull Ups, Rowing, Barbell Rows, Push Press, Barbell Curls
STRENGTH
Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.– Perform all sets with one weight or Bodyweight
.– Use ”Fatgripz” if possible
METCON With 10 Minutes on the clock:Row 1k. With the remaining time: AMRAP:20 Barbell Rows (95, 65)10 Push Press (95, 65)
EXTRA CREDIT Barbell Curls: 3 x 10. Rest 60s.
Pull Ups, Rowing, Barbell Rows, Push Press, Barbell Curls Read More »
Team WOD: Row, Farmer Carry, Waiters Carry, Burpees
For Time:Teams of 3:Partner A: Starts Rowing: 6KPartners B&C, performs 1 round of:300 ft. Farmers Carry (24/16)150 ft. Waiters’ Carry (24/16) 150 ft. Waiters’ Carry (24/16)Then Rotate!EMOM 3 burpeespartner A, stops rowingpartners B & C, perform 3 burpees AFTER CLASS: 5 Minutes of Parasympathetic Breathing
Team WOD: Row, Farmer Carry, Waiters Carry, Burpees Read More »
Partner WOD: Hang Power Clean, Hang Squat Clean, Rowing
METCON ”3k”With a partner for time:50 Hang Power Cleans (95,65)1500 meter row50 Hang Squat Cleans (95,65)1500 meter row25:00 Time CapEXTRA CREDIT1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.
Partner WOD: Hang Power Clean, Hang Squat Clean, Rowing Read More »
DB Bench Press, Pull Ups, Row, Rope Climb, Kettlebell Swings
STRENGTH
1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
METCON
AMRAP 7:
Row 250 Meters
1 Rope Climb (Legless RX+)
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups (HSPU=RX+)
10 Wall balls (20, 14)
EXTRA CREDIT
Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.
DB Bench Press, Pull Ups, Row, Rope Climb, Kettlebell Swings Read More »
Gymnastics Skill Work, Row, Kettlebell Swings, Double Unders
SKILL
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week
METCON
Every 5:00 x 5 Sets:
Row 400 Meters/Assault Bike
15 KBS (53, 35)
30 Double Unders
EXTRA CREDIT
Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls
Gymnastics Skill Work, Row, Kettlebell Swings, Double Unders Read More »