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Wednesday January 30

“Girl Power” AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” (Cindy is: 5 Pull Ups + 10 Push Ups + 15 Air Squats) 10 Power Snatches (115/80)   Open/Performance – as written Fitness – 75/55   Recovery (3 Rounds) 1 Wall Climb + 20 Band Pull Aparts + 20 Glute Bridges  

Melinda MettenWednesday January 30

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Tuesday January 29

“Layup” 50-40-30-20-10: Double Unders AbMat Sit-ups –Directly Into– 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)   Open/Performance – as written Fitness – Double Unders 75-60-45-30-15 Wallballs (14/10)   Recovery: Bike/Row/Walk 5min – Couch Stretch 2min/side  

Melinda MettenTuesday January 29

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Episode 2: Barbell Club

On this episode, Carl sits down with Kendall and they chat about what goes on in Barbell Club (Thursday’s @5:30). CFB Podcast is available on multiple apps: Anchor, Stitcher, Google Podcasts, RadioPublic, Spotify, PocketCasts and Breaker.  

Melinda MettenEpisode 2: Barbell Club

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Monday January 28

Strength Push Jerk Build to a heavy set of 3 for the day. The rack is authorized but not mandatory. W.O.D “Go Fish” For Time: 1,000 Meter Row –Directly In to– 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)   OPEN/PERFORMANCE– 135/95 FITNESS – 95/65, regular burpees   Recovery 3 Rounds – 10-15 Reverse Hyper

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Melinda MettenMonday January 28

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Saturday January 26

“Speed Bump” Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) –100/75 Calorie Assault Bike– 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) –100/75 Calorie Assault Bike– 2 Rounds: 30 Bar-Facing Burpees 30 Hang

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Melinda MettenSaturday January 26

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Friday January 25

“Sea Legs” 3 Rounds: 500 Meter Row/400m Run or 21/15 Cal Bike 12 Front Squats (155/105) 21 Box Jump Overs (24/20)         -15min time cap.   Open/Performace – as written Fitness – 135/95   Recovery Accumulate 500ft of each Sled Push + Pull AHAP (as heavy as possible)  

Melinda MettenFriday January 25

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Thursday January 24

“Triple Threat” *In teams of 2 6 total rounds at each station, teammates alternate Ex: Michele and Cherie are partners, Michele runs for 1 min, 15 seconds to transition, then Cherie runs for 1 min. So each athlete will complete 3 rounds.   1min ON – 15 sec transition Max Distance Air Runner meters   1min ON – 15 sec

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Melinda MettenThursday January 24

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Wednesday January 23

“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees   (OPEN) 185/135 – 225/155 – 275/185 (Performance) 155/105 – 185/135 – 225/155 (Fitness/Masters 45+)

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Melinda MettenWednesday January 23

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Tuesday January 22

“Chain Reaction” 3 Rounds: 21/15 Calorie Assault Bike/Row 21 Pull-ups –Directly Into– 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)   Open/Performance – as written Fitness – 95/65   Recovery 5-4-3-2-1 Wall Climbs 25-20-15-10-5 Hollow Rocks  

Melinda MettenTuesday January 22

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Monday January 21

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row or Bike   The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.   In order to keep moving

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Melinda MettenMonday January 21

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