KBS & running WOD @ WV rest stop. Have you WODed anywhere unique? Post to comments.

Strength/Skill Work 2 shoulder press+ 3 push press: 5 sets with 2 minutes rest between each

WOD

Complete 3 rounds of:

12 deadlifts (Use 70+% of your DL 5RM not to exceed 225/155lbs)

7 chest-to-bar [...]

Strength/Skill Back squat: Working towards a new 5RM and post your front squat 5RM to comments so we can get a comparison of the two lifts.

WOD

21-15-9

Power snatch (Use ~70% of a 2RM not to exceed [...]

Scaling often has a negative association with it like “oh, I had to scale it today… I’m too weak”.  Scaling is not negative, but instead is about mastering your own progress. Sometimes progress requires walking forward and backward with a general forward trend.

We, as coaches, attempt to scale you in order to get the same effort [...]

Classes Saturday at 8 and 9am, open gym until 12noon

Come see if Corey lost his voice in one day!!

Strength/Skill Bear Complex 5×5

WOD In 10 Minutes Complete:

500m Row

AMRAP  8 Push Ups; 16 [...]

We hope everyone had a wonderful thanksgiving.  A wonderful reminder to be thankful for all you are as a being.

Strength/Skill Kettlebell Swings  15-10-8-5-5-5 with 90 seconds rest between rounds.  Work to get heavier with the weight using Russian, American, and double KB versions.

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

5 [...]

Strength/Skill Work Handstand push-ups or progressions 5×5 or 5 sets of  max reps

WOD

7 Rounds of

7 Push jerks (70-80% of your 5RM not to exceed 155/105lbs)

21 Double unders

Complete 4 burpees at the top of each minute beginning with four at the start of the first minute. For time

Twenty minute cap.

Decide your percentage based upon how [...]

Angela visiting CF Zurich. CFA Project Red Shirts will be all over the globe!

Strength/Skill Work Hang snatch: work up to a heavy set of 3

WOD

200m sandbag run

20 power cleans

100m sandbag run

16 power cleans

100m sandbag run

12 power cleans

100m sandbag run

8 power cleans

100m sandbag run

4 power cleans

200m sandbag run

For time.

Power cleans: Use [...]

Hoka oversees the CF Teens doing their mobility work.

Strength/Skill Work Front squat: work to add 10lbs to your previous 5RM. (See discussion post for further explanation.)

Transition Work 3 100m strides, walk/jog the recovery back and work to get faster over each of the three 100ms.  (No time needed only base this upon perceived effort.) 

WOD

400m sprint

20 deadlifts [...]