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WODs 2/19/18-2/23/18

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Announcement The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra… Read more »

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WODs or the week 2/12-2/16

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Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier! Monday 12 February Strength 3 Sets of: Front Rack Lunges* x 8 (each side) *These are barbell lunges taken from the ground. Rest 2 minutes between sets. MetCon “Smells of Rich Mahogany” *The following WOD will be taken as three… Read more »

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WODs for the week 2/5-9

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Monday 5 February MetCon “Why Are You So Sweaty?” Complete the following for time: 100m Farmers Carry 50/35 30 DB Thrusters 50/35 30 Toes-to-Bar 30 DB Snatches 50/35 30 Pull Ups 30 Front Rack Lunges 50/35 30 Ring Push Ups 100m Farmers Carry 50/35 No Strength or Skill portion today, just a good ole’ long… Read more »

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WODs for the week 1/29-2/2

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Monday 29 January Strength EMOM for 8 minutes of: [Power Clean & Jerk] x 2 Build over the 8 minutes. MetCon “Did you Touch My Drumset?” AMRAP in 3 minutes of: 5 Power Clean & Jerk 135/95 7 Bar-Facing Burpees over Barbell Rest 1 min, then repeat for a total of 4 Rounds. The EMOM… Read more »

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WODs for the week Jan 22-26

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Monday 22 January Strength 5 Sets of: Front Squat* x 7 @ Build to today’s heaviest set *Taken from the floor. MetCon “An Offer He Can’t Ref use” Complete the following for time: 800m Run 30 “Curtis P”* 115/75 1000m Row *”Curtis P” is 1 Power Clean + 2 Alternating Lunges Changing it up today… Read more »

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WODs for the week Jan 15-19

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Monday 15 January Strength 3 Sets of: Front Squat x 8 @ 70% Rest exactly 2 minutes between sets. MetCon “Ohana Means Family” 3 Rounds for Time of: 35 Wall Balls 20/14 15 Knees-to-Elbows 50 Double Unders Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70%… Read more »

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WODs for the week Jan 8-12

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Monday 8 January Strength Take 25 minutes to build to today’s heavy: “Heartbreaker Complex” 2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 1 Jerk MetCon “High Quality H2O” AMRAP in 10 minutes of: 10 Dumbbell Thrusters 45/25 30 Double Unders Tuesday 9 January Strength EMOM for 8 minutes: 2 Hang Power Snatches… Read more »

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Wods 1/2/18-1/5/18

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Tuesday 2 January Strength Take 20 minutes to build up to today’s 1 Rep Max: Overhead Squat MetCon “Get That Corn Outta My Face!” 3 Rounds for time of: 500m Row 21 American Kettlebell Swings 53/35 12 Pull Ups Welcome to the New Year and a New Cycle, everyone! If you have not checked out… Read more »

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Wods 12/18-12/22

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*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready! Monday 18 December Strength EMOM… Read more »

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WODs for the week 12/11-14

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Don’t forget – the CHRISTMAS party is Saturday at 6pm at CFC!!!!!  Be there or miss out.  And you don’t want to miss out!  BYOB and a gift for the gift exchange. Monday 11 December Strength In 15 minutes or less, work up to a heavy 2 rep of: Clean & Jerk MetCon “Revenge of… Read more »