Today’s WOD: Back Squat 4×1 @ 95% then AMRAP 8: 5 Muscle Ups (1/1 sub) 10 Box Jumps (30″/24″) Last week of the Open coming up! Finish out the week strong, everyone! We’ll be hosting the final workout of the Open at 4pm this Saturday, and will be having the CF Midlo crew over once again. Bring some food/drinks, and …
WOD 03/16/12
Today’s WOD: 1 minute Push-Ups 1 minute Rest 1 minute Sit-Ups 1 minute Push-Ups 1 minute Rest 1 minute Sit-Ups 1 minute Push-Ups 1 minute Rest 1 minute Sit-Ups 1 minute Push-Ups 1 minute Rest 1 minute Sit-Ups
WOD 03/15/12
Today’s WOD: 4 Rounds: 3 Thrusters (155#/105#) 2 Rope Climbs 5 Tire Flips ————–>
WOD 03/14/12
Today’s WOD: Push Press Work up to a heavy single then 3×3 @ 85% of the heavy single then 4 Rounds: Every 3 minutes row 400M
WOD 03/13/12
Today’s WOD: 1600M Run 50 Toes to Bars 50 Sandbag Get Ups (50#/35#) 50 Ring Dips This workout can be partitioned however you’d like.
WOD 03/12/12
Today’s WOD: Snatch Work up to a heavy single then 1 snatch @ 70% of the heavy single every 30 seconds for 5 minutes. then 4 Rounds: 10 Power Cleans (135#/95#) 10 Chest to Bar Pull-Ups 200M Run If you are participating in the PNC, complete the retest of the workout. Workout is: AMRAP 20: -500M Row then, in the …
WOD 03/09/12
Today’s WOD: EMOM 7: 3 Broad Jumps (6’/4′) 10 Push-Ups Good luck on Open WOD 3 this weekend, folks!
WOD 03/08/12
Today’s WOD: 4 Rounds: 3 Push Presses (185#/125#) 10 Stone Squats (110#/80#) Bar gets pulled from the floor. Stones too.
WOD 03/07/12
Today’s WOD: Press 5×3 @ 75% then In 9 minutes: 20 Squat Cleans (135#/95#) then AMRAP 5 Dead Hang Pull-Ups 10 Wall Balls Headbands for power.
WOD 03/06/12
Today’s WOD: 2 Rounds: 15 Scott Bobs (35#/20#) 400M Run 5 Tire Flips Rain, dirty tires, and exercise. What more could you ask for in a workout?