by ctf_admin | Mar 24, 2016 | Daily Workout
MOB: Full body WU: 5 dips. 2:00 of jump rope/double under practice. R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95% C: AMRAP in 10:00 of:...
by ctf_admin | Mar 23, 2016 | Daily Workout
MOB: Full body. WU: 6 hang power cleans. 2 parking lot sprints: one at half pace, :30 rest, one at full pace. R: Movements S: Back Squat: BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%,...
by ctf_admin | Mar 22, 2016 | Daily Workout
MOB: Full body. WU: 5 T2B. 10 situps. :20 plank hold (on elbows). 400m run. R: Movements. C: AMRAP in 25:00 of: 10 T2B 20 Situps :30 plank hold on elbows (accumulated) 400m run LIII: 6 T2B. LII: 1 T2B + 7 T2B at sub of choice. 15 sit-ups. LI: 10 T2B at sub of choice....
by ctf_admin | Mar 21, 2016 | Daily Workout
MOB: Full body WU: 4 Over The Bar Burpee (OTBB). 5 Push Press. R: Movements. S: Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95% C: EMOM for 10:00 and...
by ctf_admin | Mar 20, 2016 | Daily Workout
MOB: Full body WU: 6 front squats. 6 pullups. R: Movements. S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95% C: 6 rounds for total load and total reps. 6...
by ctf_admin | Mar 18, 2016 | Daily Workout
The CrossFit Open 16.4!!!!
