by ctf_admin | Jan 31, 2016 | Daily Workout
MOB: Full body mobility WU: 5 pullups. 5 wallballs. R: Squat Clean. S: Squat Clean (pause at the knee). 15:00 to a heavy single. C: EMOM for 12:00 of: 10 pullups (even rounds) 15 wallballs (odd rounds) 20/14 LII: 6 pullups. 12 wallballs at rx’d. LI: :20 of max...
by ctf_admin | Jan 29, 2016 | Daily Workout
Gym Closed. See you down at Coligny Beach in front of the Tiki Hut at 9:30am for the 5th Annual Polar Bear Beach WOD! Bring your sense of adventure and some warm clothes to change in for brunch at Aunt Chilada’s following the workout. Everybody is welcome:...
by ctf_admin | Jan 28, 2016 | Daily Workout
IT’S FOURTH FRIDAYYYY!!! MOB: Full body mobility WU: 5 HPC. 5 S2OH. 5 T2B. R: Movements CI: AMRAP in 6:00 of: 6 Hang Power Cleans 115/75 6 S2OH 115/75 6 OTB Burpees (both feet over the bar at the same time) Rest EXACTLY 3:00. CII: AMRAP in 7:00 of: 7 T2B 7...
by ctf_admin | Jan 27, 2016 | Daily Workout
MOB: Full body mobility WU: 1:00 of jump rope. Rest :30. 3 rounds of :30 double under practice/:30 rest R: Deadlift. Strict Shoulder Press. S: Strict Shoulder Press. 3 rounds. :30 work/2:30 rest @65% of your 1RM. C: For time: 21 Deadlifts at 40% of your 1RM. 100...
by ctf_admin | Jan 26, 2016 | Daily Workout
MOB: Full body. WU: 6 medball russian twists (right side + left side = 1 rep) 400m run. R: Medball Russian Twist C: AMRAP in 20:00 of: 20 medball russian twists 20/14 400m run LIII: 15 reps at rx’d. LII: 20 reps at weight of choice. LI: AMRAP in 20:00 of: 10...
