by ctf_admin | Dec 24, 2015 | Daily Workout
Merry Christmas! Gym Closed.
by ctf_admin | Dec 23, 2015 | Daily Workout
Smiling’s my favorite! MOB: 6 minute Dynamic Mobility with Coach. WU: 200m run. REVIEW: Get barbell and stations sorted out. C: For time: 12 Days of Christmas* 1 200m run 2 Power Cleans 155/105 3 OTB burpees (both feet over the bar at the same time) 4 Back...
by ctf_admin | Dec 22, 2015 | Daily Workout
MOB: Full body mobility WU: 400m run. R: Evil Wheel C: 10 rounds for time of: 10 evil wheels 95/65 400m run LIII: 8 rounds at rx’d LII: 10 rounds. 6 evil wheels/round or 12 weighted sit-ups. LI: 8 rounds. Sub of choice. PWMOB: Full body rollout. Chisel: Same....
by ctf_admin | Dec 21, 2015 | Daily Workout
MOB: Full body mobility WU: 5 BB strict press. 5 BB shoulder to overhead. 2:00 jump rope/double under practice R: Movements S: Strict Shoulder Press. 15:00 to find a 1RM. C: For time: 15 S20H at 90% of today’s 1RM 100 double unders 12 S2OH at 90% of...
by ctf_admin | Dec 20, 2015 | Daily Workout
MOB: Full body mobility WU: 5 burpee pullups. 400m run R: Deadlift. Burpee Pullup. S: Deadlift. 20:00 to a 1RM. C: 3 rounds for reps and time of: Max burpee pullups in :60 400m run LII: Burpee Jumping Pullup. LI: Burpee to 2-count hang (thousand one, thousand two)...
by ctf_admin | Dec 18, 2015 | Daily Workout
MOB: Full body mobility WU: 10 wallballs. 400m run. C: For splits time: 1 mile run Rest 3:00 150 wallballs 20/14 (aka: “Karen”) Rest 3:00 1 mile run Record both mile times and your “Karen” time. LIII: 100 wallballs at rx’d. LII: 150...
