by ctf_admin | Sep 12, 2014 | Daily Workout
WU: Dynamic mobility with coach. 400m run. REVIEW: Medball situp to throw and partner wallball. C: For time. In teams of 2. 1.5 mile run (both teammates run) 150 MB situps to throw (alternating partners) 20/14 1 mile run (both teammates run) 100 MB situps to throw...
by ctf_admin | Sep 11, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 1:00 of jump rope. 1:00 of double under practice. 10 BB front squats 5 C2B pullups 5 Burpees to a target REVIEW: Front Squat. OTB burpee. Burpee to a target. C2B Pullups. CI: 9-6-3 reps for time of: Front Squat at...
by ctf_admin | Sep 10, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 BB BTN press 5 BB OHS 5 BB Hang Power Snatch 5 T2B REVIEW: Hang Power Snatch. RKB swing. T2B S: Hang Power Snatch. 15 minutes to a heavy single. C: AMRAP in 10 minutes of: 6 T2B 9 4 count flutter kicks 12 RKB...
by ctf_admin | Sep 9, 2014 | Daily Workout
This week’s workout: “Rise and Grind” Each Team will complete the following for time: 50 burpees 500 double unders 5000m row -All reps of the movement must be completed before the team is allowed to move on to the next movement -Teams may switch...
by ctf_admin | Sep 9, 2014 | Daily Workout
Wednesday Motivation: Pow! Pow! MOB: Ankles. Hamstrings. Hips. Shoulders. WU: 5 dips 400m run. REVIEW: Box Jump. Ring Dip. S: Find a max height box jump in 10 minutes. C: 3 RFT of: Max ring dips in :60 1 mile run Record total time and total dips PURPOSE:...
