by ctf_admin | Mar 20, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 5 BB Deadlifts. 10 KB swings. 400m run. S: Deadlift. 2 reps. EMOM for 10:00 at 65% of your 1RM. FOCUS ON SPEED AND TECHNIQUE! C: 8 rounds for time of: 20 KB swings 53/35 (Russian or American style is fine) Parking lot sprint (out front door-...
by ctf_admin | Mar 19, 2017 | Daily Workout
MOB: Full body WU: 5 BB Strict Press. 5 BB Thrusters. 5 Pullups. 800m run. S: Strict Press. 15 min to find a 1 rep max C: “Running Jackie” For time: 800m run 50 Thrusters 45/35 30 Pull Ups THIS WORKOUT HAS A 12:00 CAP! Option 1: 20 pullups. Option 2: 35...
by ctf_admin | Mar 16, 2017 | Daily Workout
MOB: Full body WU: 5 HSPU. 5 Pushups. 3 rounds of :30 jump rope/double under practice/:30 rest. Review weighted pull-up. S: Weighted Strict Pull Ups. 15:00 to find a 1RM. Use the weight belt, wear a weight vest, hold a dumbbell between knees, etc. Option 1: Pull-up...
by ctf_admin | Mar 15, 2017 | Daily Workout
MOB: Full body WU: 3 BB Power Clean. 3 BB Hang Squat Cleans. 6 T2B. 200m run S: Power Clean. 15:00 to find a 1RM. C: AMRAP in 15:00 of: 6 T2B 12 Hang Squat Cleans 115/75 200m run We encourage all of you who are doing The Open to use this workout as training and scale...
by ctf_admin | Mar 15, 2017 | Daily Workout
by Craig Hysell My CrossFit Open could easily be labeled as a disaster on paper. My scores are dismal. Bottom of the barrel at scaled. Purely awful for somebody who’s been at it since 2008. I’ve never been great at the sport of fitness, but I’ve...