• 090916 Wednesday “Over, Under and Through”

    090916 Wednesday “Over, Under and Through”

    Strength/Skill Work: Max height box jump WOD 50 Double unders (or 150 single jumps) 20-15-10-5 Power Snatch (115/75lbs) Kettlebell swing (1.5 pood/1 pood) 50 Double unders For time.

  • 090915 Tuesday “New England”

    090915 Tuesday  “New England”

    Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed […]

  • 090914 Monday “A Moment in Time”

    090914 Monday “A Moment in Time”

    Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.

  • 090913 Sunday Discussion

    090913 Sunday Discussion

    I’ve met people who are passionate about kayaking. I’ve met people who are passionate about television and pop-culture. I’ve met people who are passionate about being depressed. Others are passionate about music. I see myself as passionate about human movement and anything that affects it. Our passions are our emotions; they are our connection to […]

  • 090912 Saturday “Bear Hunt”

    090912 Saturday “Bear Hunt”

    WOD Complete 7 cycles of the following bear complex without putting the bar on the ground. Power clean front squat push press back squat push press from back rack Complete 5 total rounds. Rest as needed between rounds. Start relatively light with the goal of increasing load each round. Best of luck to all CFA […]

  • 090911 Friday “The Belch”

    090911 Friday “The Belch”

    Strength/Skill Work Turkish Get-up: Find your 5,3 or 1 rep max depending on which you last completed. WOD 4 rounds for time of: 200m waiter’s walk (45#/35# plates) 20 dumbbell burpee deadlifts

  • 090910 Thursday “Push, Pull, Swing”

    090910 Thursday “Push, Pull, Swing”

    Strength/Skill Work Power snatch: Heavy single WOD As many rounds as possible in 12 minutes of: 5 push-press (135/95) 8 pull-ups 12 kettlebell swings (53/35)

  • 090909 Wednesday “Elizabeth”

    090909 Wednesday “Elizabeth”

    Strength/Skill Work Single support power cleans (SS deadlifts if you have never done them): Find your 5,3, or 1 rep max depending on what you last completed. Do not move up in weight until you can perform the desired number of reps without touching the unsupported leg on the ground. WOD 21-15-9 cleans (full squat) […]