by ctf_admin | Jun 13, 2016 | Daily Workout
MOB: Full body. WU: 3 reps at each movement. R: Movement S: Strict Shoulder Press. Take 15:00 to find a new 1RM. Please write your Old PR (OPR) and your New PR (NPR) on the PR Board. Make Ric Flair proud! WOOOOO! (We are testing and your data helps!) C: For time: 10...
by ctf_admin | Jun 12, 2016 | Daily Workout
MOB: Full body WU: 3 front squats. 6 strict pullups. 9 T2B. R: Movements S: Deadlift. Take 20:00 to find a new 1RM. Please write your Old PR (OPR) and your New PR (NPR) on the PR Board. Make Ric Flair proud! WOOOOO! (We are testing and your data helps!) C: AMRAP in...
by ctf_admin | Jun 10, 2016 | Daily Workout
MOB: Full body WU and REVIEW: 4 reps at each movement C: For time: Bumper Pumper Upper *Using a bumper plate* 20 OH Walking Lunges 45#/25# (alternating legs) 30 Clean and Jerks 45#/25# 40 Weighted Situps 45#/25# 50 Goblet Squats 45#/25# 1 mile run 50 Goblet Squats...
by ctf_admin | Jun 9, 2016 | Daily Workout
MOB: Full body WU: 5 HSPU. 10 burpees. 200m run. R: Movements. S: Bench Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 15# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90% C: AMRAP in 12:00 of: 5 HSPU 10 burpees 200m run...
by ctf_admin | Jun 8, 2016 | Daily Workout
MOB: Full body WU: 10 deadlifts. 10 wallball shots. R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 30# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90% C: 50-30-10 reps for time of: Wallball 20/14...
by ctf_admin | Jun 7, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope R: Movements C: 6 rounds for time of: 800m run 60 double unders 30 Medball Russian Twist (right + left = 1 rep) 20/14 This workout has a 40:00 cap. LIII: 40 double unders. LII: 20 double unders. 30 twists at weight of choice. LI:...
