by ctf_admin | Feb 4, 2016 | Daily Workout
MOB: Full body WU: Broad Jump down the length of the gym, bear crawl back up, broad jump down the length of the gym, spiderman crawl back up R: Movements. S: Muscle Up. 15:00 of skill practice. C: 21-15-9 reps for time of: Power Clean 135/95 Ring Dip THIS WORKOUT HAS...
by ctf_admin | Feb 3, 2016 | Daily Workout
MOB: Full body. WU: 3 Hang Power Snatch. 6 OHS. 9 burpees. R: Movements S: Back Squat. 10-10-10. 2-3 minute rest between efforts. WU to 65% and begin. C: 3 rounds. 3:00 work/:60 rest of: 3 Hang Power Snatch 95/65 6 OHS 95/65 9 burpees LII: 75/45 LI: Weight of Choice....
by ctf_admin | Feb 2, 2016 | Daily Workout
MOB: Full body mobility WU: 6 T2B. 6 4-count mountain climbers. 2:00 of jump rope/double under practice R: Rowing. C: In Teams: How many double unders can you get in 4:00 (one person works at a time)? How many T2B can you get in 8:00 (one person works at a time)? How...
by ctf_admin | Feb 1, 2016 | Daily Workout
MOB: Full body. WU: 5 Push Jerk. 5 Deadlifts. 5 OTB Burpees. R: Movements S: Push Jerk. Take 15:00 to find a 10RM. C: 21-15-9 reps for time of: Deadlifts 225/155 OTB Burpee (both feet must pass over the bar at the same time) THIS WORKOUT HAS A 10:00 CAP. LIII: 15-12-9...
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:...
