Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

Category

Daily Workouts

WOD for 092517

September 24, 20170
Segment 1: EMOM 8 minutes: Hang Power Snatch + Power Snatch (70% across) Segment 2: EMOM 8 minutes: 1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom Segment 3: AMRAP 15 minutes: 55 Power Snatch (Rx: 95/65 S1: 65/45 S2: 45/15) 55 Pullups 55 Calorie Row 55 Handstand Pushups
Read More

WOD for 092417

September 23, 20170
Segment 1: Muscle Ups Practice Then, EMOM 8 minutes: 3-8 reps MUs Segment 2: AMRAP 20 minutes: 7 Power Cleans (135/95) 7 Burpees 200m Run
Read More

WOD for 092317

September 22, 20170
We are hosting a Team Throwdown between CFD and Bull City CF today! There are no regular WODs today. Athletes may attend WODs at Bull City Strength & Conditioning this morning.
Read More

WOD for 092217

September 21, 20170
Segment 1: Clean & Jerk Set 1RM Segment 2: Snatch Set 1RM Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (Rx: 115/80 S1: 95/65 S2: 75/45)
Read More

WOD for 092117

September 21, 20170
Segment 1: Core Strengthening: 4 Rounds: 10-20 sec Hollow Hold 10 V-ups 10 Tuck ups 10 Hollow Rocks Rest as needed after the entire set is done. Goal is to complete the set with as little rest between movements as possible Segment 2: Rowing Intervals: 4×500 meters rest 2:00 b/w efforts Scale distance to keep...
Read More

WOD for 092017

September 19, 20170
Segment 1: Power Snatch (70%/2) x 3 Segment 2: Snatch Pull (90%/2) x 3 Segment 3: AMRAP 8 minutes: 10 Toes to Bar (S1: Knees to Elbows S2: Hanging Knee Raises) 10 Plyo Pushups (Rx: Onto 45s S1: Onto 25s S2: no plates)
Read More

WOD for 091917

September 18, 20170
Segment 1: Handstand Pushups Practice Then, EMOM 8 minutes: 3-8 reps HSPU Segment 2: For Time: 80 Double Unders (S1: Attempts S2: Singles) 80 Air Squats 800m Run 400m Sandbag Run (50/35) 40 Kettlebell Swings (Rx: 70/52 S1: 52/35 S2: 35/20) 40 Burpees
Read More

WOD for 091817

September 17, 20170
Segment 1: Power Clean (70%/2) x 3 Segment 2: Power Jerk (80%/2) x 3 Segment 3: 21-18-15-12-9-6-3 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) DB Press (Rx: 35/20 S1: 25/12 S2: 15/8)
Read More

WOD for 091717

September 16, 20170
Segment 1: EMOM 7 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115) Segment 2: AMRAP 9: 9 Kettlebell Swings (Rx: 52/35 S1: 40/25 S2: 30/20) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12)
Read More

WOD for 091617

September 15, 20170
Strength & Conditioning Powerlifting Total
Read More
1 … 80 81 82 83 84 … 361