W.O.D. (Workout of the Day)

  • W.O.D. for Wednesday 26 June

    15 min AMRAP
    5 C2B pullups
    7 DB Push Press 50/35
    9 Ball slams 40/30
    50m Sol Carry 50/35
    View All WODs

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WODs 6/24/19-6/28/19

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Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105… Read more »

Wods 6/17/19-6/21/19

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Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable.  We are gonna do this 3 weeks in a row then test our back squats.  This is meant to be a sprint wod.  Scale the FS so you can get 21… Read more »

WODs 6/10/19-6/14/19

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Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go… Read more »

Wods 6/3/19-6/7/19

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Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict pullups 30 DU 20 ABmat situps 30 Du I want you to use a weight you can do 7 reps in no more than 2 sets.  We want a consistent… Read more »