Warm Up: Rowling Strength: Back Squat 3x3, 2x10 Conditioning: Partner WOD - Split the Reps: 50 KBS 40 Wall Balls 30 Hand Release Push ups 1000m Row 30 Hand Release Push ups 40 Wall Balls 50 KBS
2018 08 19
W.O.D. For Time: 50 Double Unders 15 Clean & Jerks 30 Pull Ups 50 Double Unders 15 Snatch 20 Chest to Bar Pull Ups 50 Double Unders 15 Clean & Jerks 10 Bar Muscle Ups 50 Double Unders
2018 08 17
Warm Up: 10 min: 60 sec Bar Hang Shoulder Shrugs 90 sec Rolling Plank 15 Rocking Hip Flexor Mobs/side 10 Powell Raise/arm Strength: KB Front squats 3x10 Push Press 3x5 Chinese Rows 3x12 Conditioning: For Time: 400m Run 20 Overhead Plate Walking Lunges 15 Toes to Bar 500m Row 15…
2018 08 16
Game: Taps Conditioning: 2 sets - 30 sec ON/OFF: Bike Battle Ropes Row Handstand Hold Box Jump Step Down Hip Extensions Ski Rope Climb Push Sled Russian KBS Cashout: Tabata Seated Med Ball Russian Twist Toss (4 sets/side)
2018 08 15
Warm Up: 10 min: 7 Way Hips 10 Nerve Floss/side 30 sec Bottom of Dip Hold/Ring Handcuff stretch 10 Cuban Press Strength: Deadlift 3x5, RDL 1x10 Bench press 3x5, 1x10 Strict Pull Ups 4 x 3-5 w/ 10 sec Hold + Slow Negative Conditioning: 7 min AMRAP: 10 Alternating DB…
2018 08 14
Warm Up: Agility ladder Skill: Ring Muscle Up Progression Partner W.O.D. 10 rounds (5 each): 5 Wall Balls 3 Burpees 1 Muscle Up/Pull Up Immediately into 10 rounds (5 each): 3 Power Cleans 6 Push Ups 9 Air Squats
2018 08 13
Warm Up: 10 min: 8 Side Step Ups/side @40X1 8 Eccentric Ankle Dorsiflexion/side Band Series Tricep Openers Strength: Back Squat 3x5, 1x10 (1 Arm Press x 5 + 1 Arm Overhead Carry) x 2/side Ring Rows 4x12 Conditioning: Partner WOD - 13 min AMRAP: 10 Single Arm DB Hang Clean…
2018 08 12
Note: The gym is closed today. We are in Billings competing with all the CFMC teams in the Rimrock Ruckus! Come hang out for the day if you can and cheer on our teams!
2018 08 10
Note: If you are competing in the Ruckus on Saturday and are still planning on working out today, keep it at 80% effort. Save it for the big show! W.O.D. Team WOD 5 min AMRAP: 10/7 Cal Ski 50 Double Unders Push Sled Rest 5 min 5 min AMRAP: 10/7…
2018 08 09
2018 08 08