by ctf_admin | May 4, 2016 | Daily Workout
MOB: Full body WU: 10 T2B. 20 Air Squats. R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 20#. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@65%, 1×5@75%, 1x max reps @85% C: 5 rounds for time of: 15 T2B 30 air...
by ctf_admin | May 3, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Movements. C: 5 rounds for time of: 800m run 25 RKB swings 53/35 50 Bicycle Kicks LII: Weight of choice. LI: 400m run/walk. 15 RKB swings. 30 Bicycle Kicks. PWMOB: Full body rollout Advanced: 70/53 Endurance:...
by ctf_admin | May 2, 2016 | Daily Workout
MOB: Full body WU: 2:00 Jump rope/double Under practice. 3 HSPU. 6 Push Press. R: Movements S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 10#. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@65%, 1×5@75%, 1x max reps...
by ctf_admin | May 1, 2016 | Daily Workout
MOB: Full body WU: 5 broad jumps + 6 walking lunge to Sampson Stretch. 5 KB snatches per arm. 6 pull-ups. R: Movements S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 20#. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@65%,...
by ctf_admin | Apr 29, 2016 | Daily Workout
MOB: Full body. WU: Review movements C: As One Team in 25:00: Max Meters Rowed. Max Over The Box burpees 24/20. (step up and overs are fine) How much volume can you do as a class in 25:00? Team up as needed and rock it out. Coaches are there to guide, you all are...
by ctf_admin | Apr 28, 2016 | Daily Workout
MOB: Full body. WU: 2:00 of jump rope/double under practice R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 5# DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: 2016 CrossFit Games Master’s Qualifier Event 3: AMRAP in 15:00 of:...
