WOD

Monday March 30

Monday March 30

Can you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that DB up; once you complete the Thrusters, place the DB on the floor and jump down into those Burpees. Just think … one rep at a time! WARM-UP 1...

Saturday March 28

Saturday March 28

Moving consistently under load today. We’re moving the Medball through various ranges of motion, building capacity under load. The goal is to move quickly, keeping perfect technique through all 4 rounds. WARM-UP 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift...

Friday March 27

Friday March 27

Work as fast as you can here. Quick transitions between each movement to clear the 66 rounds to head out for your final run! WARM-UP 2 ROUNDS (w/ KB or Backpack) 2:00 Run, Bike, or Row 8 KB Deadlift 16 Push-up Plank KB Taps 8 Box Step Overs or Alt Jumping Lunges FOR...

Thursday March 26

Thursday March 26

WORKOUT EMOM x 15 MINUTES MIN 1 - 20/15 Cal. Row MIN 2 - 10 Burpees Over Rower MIN 3 - 15 Alt. V-Ups or Tuck-Ups (No Measure) OPTIONAL FINISHER 2-3 SETS MAX Reps Rows (Ring or DB) -:30 Rest MAX Reps Push-Ups -1:00 Rest b/t Sets- ***HOME VERSION*** EMOM x 15 MINUTES...

Wednesday March 25

Wednesday March 25

WORKOUT WITH EQUIPTMENT EVERY 2:30 FOR 6 SETS 12 Alt. DB Snatches 12/12 Single Arm Overhead Alt. Lunges 24 Double-Unders (Score is Time Each Set) ***HOME VERSION*** EVERY 2:30 FOR 6 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers...

Tuesday March 24

Tuesday March 24

This is what we have been building up to all month long! Whether you are performing this at the gym or at home, consider it a sprint to the finish line. We want to see quick transitions from movement to movement. If you want and have extra time, rest for 3-5 minutes...

Monday March 23

Monday March 23

How far can you go unbroken with the DB Push Press? Choose a weight that you know you can do 12-15 reps with, when fresh. The Box Jumps and Biking should stay at a consistent pace. Start fast on the bike if you’d like, but as you begin to fatigue, lay off the pedal a...

Saturday March 21

Saturday March 21

"The Reproducer" In Teams of 2 18min AMRAP 2-4-6-8...continue by 2's Clean & Jerk 95/65 or Up down KB swings 200m row after each round Ex: Teammates may break up/share the work as they want. Athlete A does 2 clean&jerks then Athlete B does 2 clean&jerk...

Friday March 20

Friday March 20

Can you settle into a 20RM?! In the Workout, challenge those Wall Balls, be smart and strategic on the Pull-Ups (no failed reps!), and see if you can get through all 80 Sit-Ups unbroken! Use the time allotted at the end of the Workout for some Foam Rolling or recovery...

Thursday March 19

Thursday March 19

Ascending reps of every movement in this workout- can you hold on?! Choose a scaling option for HSPU that you can cruise through the entire workout, and have an extra scale on hand if needed to make sure you can get through the last round of 40s! WORKOUT FOR TIME 250M...

"With a heavy heart, we are closing (temporarily!) as of today Wednesday 18 March 2020. We hope to reopen by April 1st. Thank you for your support and we wish you nothing but health during this unpredictable time. We will all get through this, together. " CFB Staff