by ctf_admin | Feb 2, 2017 | Daily Workout
MOB: Full body WU: 5 BB Clean and Jerks. 5 T2B S: 20 Minutes to find a 1RM Clean & Jerk. (Split Jerk or Push Jerk Okay) C: CrossFit Open Workout 13.4 AMRAP in 7:00 of: 3 Clean & Jerks 135/95 3 T2B 6 Clean & Jerks 6 T2B 9 Clean & Jerks 9 T2B etc....
by ctf_admin | Feb 1, 2017 | Daily Workout
MOB: Full body WU: 10 unweighted glute bridges. 10 BB Snatches. 400m run S: Weighted Glute Bridges. 10-10-10-10-10. 2:00 rest between sets. Increase weight each set as long as form stays solid 4 rounds of: Every 5 Minutes perform the following: 400m Sprint 10 Snatches...
by ctf_admin | Jan 31, 2017 | Daily Workout
MOB: Full body WU: 5 Pull Ups. 10 Sit Ups. 10 Air Squats C: For Time: 1 Mile Run 20 Pull Ups 30 Air Squats 40 Sit Ups 800m Run 40 Sit ups 30 Air Squats 20 Pull Ups 1 Mile Run THIS WORKOUT HAS A 35:00 CAP! Option 1: 10 pullups Option 2: Pullup sub of choice. Option 3:...
by ctf_admin | Jan 30, 2017 | Daily Workout
MOB: Full Body WU: 5 HSPU. 10 Mtn Climbers. :60 jump rope S: Ring Dips. EMOM for 8:00. :15w/:45r C: AMRAP in 14:00 of: 10 HSPU 20 2Ct. Mtn. Climbers 40 Double Unders Option 1: 5 HSPU Option 2: Subs of choice for HSPU. Option 3: Subs of choice for HSPU and :40 DU...
by ctf_admin | Jan 29, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Power Cleans. 5 BB Ft. Squat. 200m run S: Back Squat. 5×5 @65% 1RM. Start the clock. Begin a set at 0:00, 2:00, 4:00, 6:00 and 8:00 marks. Focus on TECHNIQUE and SPEED out of the bottom! C: AMRAP in 12:00 of: 5 Power Cleans 115/75 10 Front...
