Monday, July 28, 2014

roach

140728:

**Attention…here’s a CFRX 411**
Make sure you keep track of those squat PR’s gang!! As a reward for your hard work during the summer and to help take that strength to the next level, we are embarking on a new SQUAT cycle. Twice each week for the next 6 weeks we will be including Front Squat/Back Squat work based on a template designed by Coach Mike Burgener (you might have heard of him), with an additional 6 weeks posted as optional homework. So eat your spinach, record those 1 RMs, and get ready to Squat! (hint: if you see squats on the blog, try to arrive as early as possible to maximize your lifting time–warm ups may be shorter on those days).

10 Minutes: Find a 1 RM Back Squat

-then-

On the Minute x 15
Minute 1 – 7 Back Squats
Minute 2 – 14 Push-ups
Minute 3 – 21 Sit-ups

Saturday, July 26, 2014

turkish collage

140726:

0900 Solo WOD:
AMRAP 24:
400 M Run
12 Alternating 1 arm Snatch
8 Burpees

1000 Team WOD:
Teams of 2
1 Mile Run with Ball (30#/20#)
150 Wall Balls
100 Burpees
50 Pistols
1 Mile Run with Ball (30#/20#)

Friday, July 25, 2014

froggy style

140725:

“D-day”
Teams of 3:
100 Calorie Row – each athlete must row at least 15 calories
100 Box Jump Overs (24″/20″)
100 Thrusters (95#/65#)
100 Toes to Bar
100 Thrusters (95#/65#)
100 Box Jump Overs (24″/20″)
100 Calorie Row – each athlete must row at least 15 calories

Thursday, July 24, 2014

ruby bikes

140724:

10 Minutes: 20-rep Benchmark
20 rep max Deadlift

-then-

EMOM 20
Odd: 10 alternating front rack lunges (from floor)
Even: 7-10 pullups


6:30 Skills: Deadlift, Sumo Deadlift High Pull, Medball Clean

Legacy WOD

View Legacy WOD