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Category

Daily Workouts

WOD for 031717

March 16, 20170
Segment 1: AMRAP in 9 minutes: 10 Power Cleans 20 Pushups Level 1: 135/95 Level 2: 95/6 and 15 pushups Level 3: 10 Push Press (65/45) and 10 pushups Segment 2: Mobility and 17.4 preparation
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WOD for 031617

March 15, 20170
Segment 1: EMOM 20 minutes: Min 1 – 15 Sumo Deadlift High Pulls (75/55) Level 2: 10 reps Level 3: 15 KB High Pulls Min 2 – 15 Wall Balls (20/14) Level 2: 10 reps (14/10) Level 3: 10 reps (10/6) Min 3 – 40 Double Unders Level 2: 25 reps Level 3: 25 Single...
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WOD for 031517

March 14, 20170
Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 75%/2 (80%/2) x 2 Segment 2: 5 Rounds: 9 Power Cleans 12 Front Squats 15 C2B Pullups Level 1: 135/95 + C2B Level 2: 95/65 + Pullups Level 3: 9 KB Swings, 12 Goblet Squats, 15 Ring Rows
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WOD for 031417

March 13, 20170
Segment 1: EMOM 18 minutes Min 1: 15 Calorie Row Min 2: 15 Handstand Pushups (Level 2: 10 HSPU Level 3: 10 Pushups) Min 3: 50 Double Unders (Level 2: 25 DUs Level 3: 25 Single Unders) Segment 2: 3 Rounds: 20 Burpees 10 Deadlifts Level 1: 275/185 Level 2: 185/135 Level 3: 135/95
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WOD for 031317

March 12, 20170
Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2) x 2 Segment 2: 5 Rounds: 3 Power Snatch 5 Overhead Squats 7 Ring Muscle-ups Level 1: (135/95) Level 2: (95/65) and pullups Level 3: 5 KB Deadlifts, 10 Front Rack Squats, 15 Ring Rows
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WOD for 031217

March 11, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Choose one test from each category: Squat Test 1-Rep Max Front Squat 1-Rep Max Back Squat 1-Rep Max Overhead Squat Gymnastics Test Max Pull-Ups Max Weighted Pull-Up Max Muscle-Ups Max Strict Handstand Pushups Conditioning Test Run 800m 1000...
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CF Open 17.3 Workout

March 10, 20170
CF Open 17.3
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WOD for 031017

March 9, 20170
Segment 1: EMOM 15 minutes Min 1: 15 Wall Balls (20/14) Min 2: 15 KB Swings (52/35) Min 3: 15 Box Jumps (24/20) Min 4: 15 Push Press (95/65) Min 5: 15 Calorie Row Segment 2: Mobility Prep for 17.3
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WOD for 030917

March 8, 20170
Segment 1: Back Squat (65%/3) x 3 Segment 2: EMOM 8 minutes: Odd: 4 Snatches (225/155) Even: 7 Clean & Jerks (225/155) Segment 3: Mobility
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WOD for 030817

March 7, 20170
Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: AMRAP 6 minutes: 42 Double Unders 30 Wall Balls (20/14) 18 Toes To Bar Rest 5 mins AMRAP 6 minutes: 21 Double Unders 15 Wall Balls (20/14) 9 Toes To Bar
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