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Strength/Skill Work: Deadlift WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps and modifications to comments. This WOD was last completed six [...] Strength/Skill Work: Deadlift WOD 30 reps Snatch For time. Use 60-70% your max snatch not to exceed 95/135lbs. Please note a full squat snatch is NOT required. Just get the bar from the ground to overhead 30 times. ***REMINDER NOON CLASS ONLY TODAY. The noon class on Tuesdays is full. You can see the new schedule here: CFA’s class schedule. If you have [...] Strength/Skill Work:Deadlift WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest Holiday Hours: We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule. New Years’ Eve will be similar as [...] Strength/Skill Work: Deadlift WOD 5 Rounds of: 20 single arm kettlebell swings (10 per arm M-1.5 pood/W-1 pood) 10 burpee box hurdles (20″ box max) For time. Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every 3 seconds) are encouraged to scale the burpee box hurdles to 6 [...] Strength/Skill Work: Deadlift 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 135/95lbs. Always see a coach if you have [...] Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the same. [...] Strength/Skill Work: Deadlift* WOD 50 double unders 50 sit-ups 100 ft overhead walking lunge (45/25lb plates) 40 double unders 40 sit-ups 100 ft overhead walking lunge 30 double unders 30 sit-ups 100 ft overhead walking lunge 20 double unders 20 sit-ups 100 ft overhead walking lunge 10 double-unders 10 sit-ups 100 ft overhead walking lunge For time. *Those that were here yesterday and are on a 5, 3, or 1RM max day are recommended to do a [...] Strength/Skill Work: Pistols (one-legged squats) WOD As many rounds as possible in 15 minutes of: 10 deadlifts (185/115lbs or ~50% DL [...] 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 135/95lbs. Always see a coach if you [...]
Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 800m run 21 Overhead Squats 21 box jumps 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box jumps For Time. Welcome back from the long weekend and reminder to check the [...] |
 
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