Wods 29 May-1 June

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Tuesday 1k Row 10 Deadlift 185/25 10 Barfacing burpees 1k Row 10 Deadlift 225/155 10 Bar facing burpees 1k Row 10 Deadlift 275/185 10 bar facing burpees Its always fun to change weights during the wod.  This is intended to be heavy at the end, but low overall volume.  Wods like this will help flush… Read more »

Wods 5/21-5/25

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Monday Kang squats DU skills barbell cycling skills “Mr Clean” Power clean and Jerk 115/75 10-1 30 DU after each round   keep the load light and work on efficient cycling. On the DU, don’t try to go fast, just try to keep moving. Try for unbroken on the lift and quick transition to the… Read more »

Wods 5/14/18-5/19/18

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Monday Happy birthday Coach Kenna! Deadlift 3 EMOTMx8 min all deadstop 65-80% 3rds 400m run 12 Deadlift 225/155 20 Ring pushups   Focus on the setup for the deadlifts.  This is a movement that doesn’t need to be done to max intensity very often to see progress.  Simply working at the above % will ensure… Read more »

Wods 5/7/18-5/11/18

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Monday 3 PC EMOTMx8 min 5rds 5 Power clean 155/105 10 Burpees 15 Wall balls 20/14 During the EMOTM, focus on cycling. Don’t go super heavy, 70-75% will get you good and warmed up. Use a weight you can touch and go for the wod. We want quick transitions to spike the HR. Tuesday 3x… Read more »

Wods 4/30/18-5/4/18

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Monday 3x 6 RDL 3211 15 GHD situps “Bullseye” 12 min AMRAP 800m run buy in 10 KB SDL 70/53 10 Ring Pushups 30 DU RDL are a new movement for most of us and are a great way to develop the posterior chain.  a great weight to use is 75% of your clean.  The… Read more »

Wods 4/23/18-4/2718

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Monday Press 1rm “””Happy 50th Birthday Bill Winn!”” 15.3 14 min AMRAP 7 MU 50 WB 20/14 100 DU Today we see where we are on strict press.  Improving this lift will have a lot of carry over to handstand pushups.  This wod is a lung burner.  I would break up the movements in 2… Read more »

Wods 4/16/18-4/20/18

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Front squat find 1rm Big lap 37 Front squats 155/105 37 Knees to elbows 37 Cal row Happy 37th to Steph Wolters! Be smart here on the run, I’d suggest breaking the squats up in 3 quick sets. Same with the KTE. This is a fast paced wod, but not an all out sprint. Tuesday… Read more »

Wods 4/9/18-4/13/18

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Monday 4 sets 5 sumo Deadlift 70% deadstop 8/8 BSS “Run and Gun” 800m run 25 Ring pushups 400m run 15 Ring pushups 200m run 5 ring pushups The goal of today is to strengthen those glutes! These muscles stabilize the hip which then provide knee and low back stability. Sumo DL and bulgarian split… Read more »

4/2/18-4/6/18

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Monday Tempo Front squat 5×3  32×1(3 down, 2 pause and back up) 70% Rope climb skills 15 min AMRAP 20/15 cal row 12 Front rack lunges 115/75 2 rope climbs The focus for the front squats is always moving well. The tempo stresses staying engaged on the way down. This is good for all levels… Read more »

WODs 3/26-30

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Congrats on finishing the 2018 open!  We are excited for March to end this week and look forward to seeing you all A LOT more starting in April.  Thank you to everyone from CFC that helped us set up for Mike’s Celebration of Life last Saturday.  We had more people at the gym that afternoon… Read more »