by ctf_admin | Jan 21, 2016 | Daily Workout
MOB: Full body WU: 5 Thrusters. 5 Pull-ups. R: Movements S: Thruster. 15:00 to a 1RM. (go out of the racks on the strength portion only) C: “Fran”. 21-15-9 reps for time of: Thruster 95/65 Pull-up THIS WORKOUT HAS AN 8:00 CAP! LIII: 15-12-9 at rx’d....
by ctf_admin | Jan 20, 2016 | Daily Workout
MOB: Full body WU: 5 Tuck Jumps. 5 Box Jumps. 5 Deadlifts. R: Bench Press. S: Bench Press. 15:00 to a 1RM. C: 21-15-9 reps for time of: Deadlift @60% of your 1RM Box Jump 30/24 (step up/step down recommended) THIS WORKOUT HAS A 8:00 CAP. LIII: 15-12-9 at rx’d....
by ctf_admin | Jan 19, 2016 | Daily Workout
MOB: Full body. WU: Run Drills in the parking lot with Coach Dan. R: Posture. Fall. Pull. C: Run a 5k for time or Row a 6k for time. THIS WORKOUT HAS A 30:00 CAP. LII: Run 2 miles for time or row a 5k for time. LII: Run, walk or row for 22:00. PWMOB: Full body stretch...
by ctf_admin | Jan 18, 2016 | Daily Workout
MOB: Full body WU: 5 Dips. 5 Behind the Neck Snatch Grip Press. 5 Hang Snatch High Pulls. 5 Hang snatches. R: Dip. Hang Power Snatch. S: Hang Power Snatch. 15:00 to a 1RM. C: 21-15-9 reps for time of: Hang Power Snatch @60% of your 1RM Ring Dip THIS WORKOUT HAS A...
by ctf_admin | Jan 17, 2016 | Daily Workout
MOB: Full body WU: 2 rounds: Max Broad jumps down the gym + pigs on skates back. R: Movements S: Front Squat. 3×5@80%. 1x max reps at 80%. C: EMOM for 12:00 of: 1 Power Clean @ 90% 6 T2B LIII: 3 T2B LII: 6 T2B at sub of choice. LI: 3 T2B at sub of choice. Hang...
by ctf_admin | Jan 15, 2016 | Daily Workout
MOB: Dynamic mobility with coach. WU: 3 burpee C2B pull-ups. 6 Russian medball twists. 200m run. R: Movements C: AMRAP in 25:00 of: 6 burpee C2B pullups 12 Medball Russian Twists (left + right = 1 rep) 20/14 200m run LII: 3 burpee C2B pullups LI: Subs of choice,...
