Category: WOD

Strength Sumo Deadlift, 2″ blocks (1×1 EMOM 90s 3,3,2,1,1,1…) pull from 2″ blocks – Beginner: 5 x 5 with a medium weight. Intent: Technique work on Sumo Deadlift today. We are going to see this next month done for speed work off the floor so today will be a good indicator of where you’re at. […]

Metcon 20min EMOM Min 1-10 Row 100m Min 11-20 Assault Bike 30s *Alternate Options 10m Shuttle Runs x 30s Ski Erg x 30s Score = 20 if you complete all the work Intent: On paper this probably doesn’t look too bad because in theory you should have at least 35-40s of rest each set. Maintaining […]

Skill Intent: Spend some time working on Handstands today either with HSPU or getting comfortable kicking up and performing a hold. We are accumulating volume today with wide-grip pull-ups. Wide-grip develops lats/rhomboids. This work should be challenging enough to complete in 3-4 sets. 1a) Handstand Push-ups Rx+: Strict 40 Rx: Kipping 40 L2: 20s Holds […]

CFML Holiday Hours 12/26/17 – 7:30am, 8:30am, and 9:30am Babysitting q8:30 & 9:30 Strength 1a) “Power Clean”: 5 x 3, 1b) Wallballs: 4 x 5 Intent: Today’s session is intended to be more technique based and neurological warm-up for the Metcon. Metcon “Open WOD 11.5” AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 […]

Gym Closed Today, 12/25/17 Home Workout Tabata Squats Tabata Push Ups Tabata Hollow Rock *Workout #9 ‘CFML Hotel/Travel WODs‘ Notes: Each tabata is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. Try and hold your numbers. Keep your shoulders on the floor on the hollow rocks. Go for 15-20 on […]

Strength 1a) “Bench Press” 5×5 5×5, build across1b) “DB Split Squats” 5×6 5x6ea Intent:  Total body strength work today. Work to a challenging set in the bench press. Weights should be moderate for the split squats. Metcon 9 Rounds 5 Burpees 10 Barbell Rows, Supinated Grip 20s Max Effort Bike, Row, Ski Erg, Sledpush (empty) […]

Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type […]

Strength 1a) “Box Squat” 6×3 6×3 @ 70%, parallel1b) “Deadlift” 6×1 6×1 @ 75% Beginner: Focus on technique, not speed for deadlifts complete 3 sets x 5 reps per set Intent:  Final week of Box Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on […]

Metcon In a 10min window: 40 Calorie Bike, Ski Erg, Row or 400 meter Run Remaining time AMRAP: 15 Ball Slams (20,15) 10 Alt DB Weighted Step-ups (55,35) 5 Strict Pull-ups Rest 2:00 + Repeat Rx: (45,25 (5 Pull Ups) L2: (Elbow Plank for Slamballs) (Unweighted Step-ups) (5 Super Strict Ring Row w. a 1 […]

Metcon “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Power Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **48min time cap Last completed 12.28.17 Intent: These hip hinge movements are very challenging in terms of the demand […]