Tag Archives: crossfit

WOD 07.21.14

Hey all I’m bringing back the EWODs (Endurance Workout of the Day) They will be posted MON, WED, FRI  If you follow this program PLEASE do not change it in anyway. To get results you must complete as written.  for best results complete EWOD 3+ Hours before or after WOD  Proper REST IS CRUCIAL! Working […]

WOD 07.16.14

MOBILITY IS BACK 8:00am-8:30am   WARM UP Joint Rotation Shoulder pass through Easy 400m run SKILL  Squat WOD Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. […]

WOD 07.15.14

WARM UP Row 500m easy 3 Hang Power Clean 3 Strict Press 3 Push Press 3 Push Jerk w/ Dowel or Bar 3 rounds not for time   WOD Grace 30 Clean and Jerk 135/95 for time or Odd object “Grace” 30 ground to overhead with anything but a barbell. Men at 135+ Women at […]

WOD 07.14.14

HAPPY 1yr Birthday Gracie!!!!!! WARM UP Joint Rotation Shoulder pass through 20 burpee sprint WOD Squat 5-5-5 For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees 15min cutoff Post time to comments. Scale as needed

WOD 07.10.14

WARM UP “Rowling” WOD Part 1 Floor press 5-5-5-3-3-3-1-1-1 Weighted Dips 5-5-5-3-3-3-1-1-1 Rest as needed between sets and exercises Part 2 5 – 10 – 15 Bent over Row 225/185 Burpee box jumps @ 24/20″ Scale as needed. Post loads and times to comments.

WOD 07.08.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run SKILL Push up Deficit Push up Ring Push up   WOD Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Russian KB Swing in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest […]

WOD. 07.07.14

CFBF Members don’t forget Julys challenge is whoever brings the most new people wins! WARM UP Joint rotation Shoulder pass through 20 Burpee Sprint SKILL Strict pull up Kipping pull up Butterfly pull up WOD Bell 3 rounds for time of: 185/125# deadlifts, 21 reps 15 pull-ups 185/125# front squats, 9 reps (No rack for […]

SAT FREE WOD 07.05.14

BRING YOUR FRIENDS AND FAMILY! 7:45am or 9:00am WARM UP Group Warm up WOD 10 rounds for time of: 5 KB Swing Russian 5 push-ups 5 rounds for time of: 10 sit-ups 10 flutter kicks 4 count 2 rounds for time of: 15 wall-ball shots, 20/16lb. ball 15 broad jump 5′/4′

July 4th TEAM WOD!

Bring your Friend Family or a Stranger 8:30am PAIR UP AND COMPLETE AS A TEAM OR GO INDIVIDUAL WOD “Hotshots 19″ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. I will be teaching the 8:30am then hitting a Strongman WOD […]

WOD 07.03.14

This Friday July 4th we will have one workout class @ 8:30am ONLY! WARM UP Trainers Choice WOD Test T. RICE CONDITIONING TEST Complete: Three (3) 300 yard Shuttle Runs Rest as needed between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less […]