Today's WOD

March 5, 2015

Daily WODs will be posted in our BoxHQ site. Please contact us with any concerns. 

 

CFB Coaches

February 20, 2015

Strength:

Find your 1RM back squat

 

WOD:

Filthy Fifty/Fantastic 40/Dirty 30

 

You choose 50,40, or 30 reps of ea.

 

Box Jump (24/20)

Ring Rows

KB Swing (Russian, 35/26)

Walking Lunge (1Ea Step)

Knees to Elbows

Push Press (45/35)

Back Extension

Wall Ball (20/14)

Burpees

Double Unders (...

February 18, 2015

Strength:

Find your Power Snatch 1RM

 

WOD: 

Tabata 

Rest 1 Min

Row (Cal)

Rest 1 Min

KB Snatch (53/35)

Rest 1 Min

Pull-Up

Rest 1 Min

Sit-Up

February 18, 2015

Strength:

Front Squat Find Your 1 RM

 

WOD:

"The Chief"

3 Power Cleans (135/95)

6 Push-Ups

9 Squats

3 Min AMRAP

Rest 1 Min

5 Rounds

 

February 17, 2015

Strength:

Floor Press Find 1 Rep Max

Deadlift Find 1 Rep Max

 

WOD:

100 Burpees to a 6" Target

January 30, 2015

Midline:

Rest

 

Strength:

Power Snatch

5x5x5x80%x80%

 

WOD:

3RFT

75 D/U

20 T2B

1 Min Rest

January 30, 2015

Midline:

15 Knees to Elbows

10 V-Ups

x2

 

Strength:

Back Squat 

5x5x5x80%x80%

 

Orange=Work to heavy single. Max reps at 65%

 

WOD:

15 Minutes

Row 1500M

AMRAP 

20 KBS

20 Burpees

 

Orange

15 Minutes 

Row 1500M

AMRAP 

20 KBS

3 Muscle Ups

January 29, 2015

Midline:

15 Floor Wipers

 

Strength:

Power Clean

5x5x5x80%x80%

 

Orange=Work to heavy set of 5 touch and go. No pause at the bottom. 

 

WOD:

9 Min Clock

1 Min Squat Clean (135/95)

1 Min Push Press (Jerk)

2 Min Squat Clean

2 Min Push Press (Jerk)

1.5 Min Squat Clean Orange= 3 Min

1.5 M...

January 28, 2015

Midline: 

30 Barbell Rollouts

 

Strength:

Front Squat 3x3x3 Linear

Orange= work to a heavy single, max reps at 65%

 

WOD:

With a partner, one working at a time. 

5 Rounds Ea 

7 OHS (95/65)

21 KBS (53/35)

 

5 Rounds Ea

9 C2B Pull Ups

6 Power Snatch (135/95)

3 OHS (135/95)

 

January 27, 2015

Midline: 

25 Back Extensions

 

Strength:

Floor Press: 5x5x5 Linear (add 2.5-5 lbs from last week)

Orange= Work to a heavy single and max reps at 65%

 

Deadlift: 5x5x5 Linear (no touch and go)

 

WOD:

30 DB Snatch (alt arms)

30 Burpees

30 DB Snatch (alt arms)

 

 

 

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Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

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