by ctf_admin | Feb 8, 2017 | Daily Workout
MOB: Full body WU: 5 BB bent over rows. 5 wallballs. 3 burpees. S: Bent Over Rows. 10-10-10-10-10. Increase weight each set as long as form stays solid. Rest 2-3 minutes between sets. C: For Time “Karen”* 150 Wallballs 20/14 *EMOM perform 3 burpees. Start...
by ctf_admin | Feb 7, 2017 | Daily Workout
MOB: Full body WU: 5 Burpees. 5 Med Ball Sit Ups. 200m run C: For Time Cash In: 800m run 8 Rounds 5 Burpees 15 Med Ball Sit Up 20/14 200m Med Ball Run Cash Out: 800m run THIS WORKOUT HAS A 40:00 CAP. Option 1: 6 rounds at rx’d Option 2: 8 rounds at weights of...
by ctf_admin | Feb 6, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Bench Press. 5 Box Jumps. 5 RKB Swings S: Bench Press. 15:00 to find a 2RM. C: AMRAP in 9:00 of: 9 Box Jumps 24/20 (step up/step down is advised) 9 RKB 70/53 Option 1: 53/35 Option 2: 20/15. Weight of choice. Option 3: Height of choice. Weight...
by ctf_admin | Feb 5, 2017 | Daily Workout
MOB: Full Body WU: 400m run. 10 BB Deadlifts S: Deadlift. 25:00 to find a 1RM. C: 4 rounds for time of: 400m run 15 Deadlifts @45% of today’s 1RM. THIS WORKOUT HAS A 15:00 CAP. Option 1: 10 deadlifts. Option 2: Weight of choice. Option 3: Weight of choice. 200m...
by ctf_admin | Feb 3, 2017 | Daily Workout
Gym Closed. See you down at Coligny Beach in front of the Tiki Hut at 9am for the 6th Annual Polar Bear Beach WOD! Bring your sense of adventure and some warm clothes to change into for brunch at Aunt Chilada’s following the workout. Everybody is welcome: friends,...
