by ctf_admin | Sep 27, 2016 | Daily Workout
MOB: Full body WU: Review Movements. A. “Helen” 3 rounds for time of: 400m run 21 AKB swings 53/35 12 pullups THIS WORKOUT HAS A 15:00 CAP. UPON COMPLETION OF HELEN, REST 5:00 THEN: B. 4x400m runs. 2:00 rest between sets. If your split times increase by...
by ctf_admin | Sep 26, 2016 | Daily Workout
MOB: Full body WU: Quickly Review Movements. Workout: CrossFit Total To read more about this workout, please click here. “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in...
by ctf_admin | Sep 25, 2016 | Daily Workout
MOB: Full body WU: Review movements Workout: “Conviction” For time: 30 Back Squats 155/105 1 mile run 30 Power Cleans 155/105 1 mile run 30 Burpee Pullups LIII: 135/95 LII: Weight of choice. LI: Weight of choice. Subs of choice. Examples: Sub Power cleans...
by ctf_admin | Sep 23, 2016 | Daily Workout
MOB: Full body. WU: Review Movements For time: Buy In: 1 mile run 40-30-20-10 reps for time of: Wallball shots 20/14 C2B Pullups Burpees to target (pull-up bar) Cash Out: 1 mile run LIII: Same rep scheme. Perform half C2B pull-ups + half pull-ups. (Example: On set of...
by ctf_admin | Sep 22, 2016 | Daily Workout
MOB: Full body WU: 5 BB Hang Squat Cleans. 5 BB Front Squats. 5 T2B R: Movements. A. 1 Power Clean + 1 Hang Power Clean EMOM for 12:00. Add or subtract weight as you go. MAKE THIS ABOUT SPEED AND TECHNIQUE! GET UNDER THE BARBELL!! B. Ascending Ladder in 10:00 of 1...
