Strength WOD’s 2/23 – 2/28

Strength WOD’s: Week #4 this is the deload week. We will be testing Max loads next week to allow for everyone to start on the next strength program. Endurance WOD’s: Running: 2 x (200m, 400m, 800m) Rest 1:1 for each distances and then repeat Rowing: 20 x...

Warm Up 2/23 – 2/28

3:00 Double Under Practice (REALLY Practice) 15 Scorpion Stretch 10 Inch Worms 20 Landmine Throw 15 Bottoms Up KB Press 15 KB Windmill 15 BB Good Mornings 15 BB Overhead Squats

Small WOD…Ironic huh?

Workout of the Day CF Hero WOD “Small” 3 rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters This workout is a huge workout. We STRONGLY ADVISE that you complete only the number of rounds for the skill level you are...

Double Tabata

Double Tabata Workout: 8 Rounds of each Exercise but we will be doubling the regular Tabata cycle to :40 Work / :20 Rest Double Unders BB Thrusters 95/65

Doubly Manly

3 Rounds for Time: 21 Double Unders 15 Wall Ball 30/20 9 Man Makers 45/25