General Warm-up Then.., 8 Rounds: 5 Toes to bar/ 10 Alt V-ups 10 Push-Ups 15 Air Squats/ Alt Pistols 1 Round: 400m Run/500m Ros/30-25Cal Bike 30 Devil Press 35/25s 8 Rounds: 5 Toes to bar/10 Alt v-ups 10 Push-Ups 15 Air Squats/ Alt Pistols 1 Round: 400m Run/500m Ros/30-25Cal Bike 30 Devil Press 35/25s All…
(Easy Effort) Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift Empty Bar 5 Snatch High Pull 5 Power Snatch Then.., Snatch warm-up Then.., 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead…
For Time: 100 Cal Bike or Mile run 100 Russian KB Swings 70/53 100 Cal Row or Mile run 100 Push-Ups 100 Cal Ski or Mile run 100 Plate situps *80 cals for ladies on all cardio. *1000/800ft Versa Heal – Netflix Documentary- Video This is an extremely interesting and thought provoking documentary available on…
3 Rounds :30 Star/Side Plank- right :30 Plank Hold Contralateral –video :30 Star/side Plank -Left :30 Plank Hold Contralateral -oppisite side Then…, Amrap 5:00 5 DB Hang Snatch e/s 50/35 10/7 Cal Bike 2:00 Rest Amrap 5:00 -High effort 200m/150m Row 8 Toes to bar 2:00 Rest Amrap 5:00 Max Cal. (High effort) or With…
Warm-up 30/25 Cal (3:00Cap) 20 Cossack Squats 1/2 20 each of Y-T-W 20 90/90 Hip Flow 50 Mountain Climbers 1/2 Then.., 15min. to finish… 7 Rounds: 200m Run 10 Back Squats(off the ground)95/65 Rx+ OHS 5 Pull-Ups/C2B/Muscle ups Rest 4min. 15min. to get as far as possible… 10 SDHPs 95/65lb. 1 Round of 10 Cals…
Get as far as possible in 20min… 10 Burpees _ 10 Burpees 25 Push-Ups _ 10 Burpees 25 Push-Ups 50 Bodyweight Lunges _ 10 Burpees 25 Push-Ups 50 Bodyweight Lunges 100 Sit-Ups _ 10 Burpees 25 Push-Ups 50 Bodyweight Lunges 100 Russian Twist 1/2 150 Air Squats NO REST between sections. NO weights needed today…
Join us today in Celebrating International Women’s Day. Today’s WOD is dedicated to honoring the achievements of our awesome CFG women and of course Women throughout history and all across the world, and is typically a day for women from all different backgrounds and cultures to band together to fight for gender equality and women’s…
Warm-up 30 Cals 30 Band Pull aparts. 60 Flutter kicks 1/2 Then.., DB High Pulls superset DB strict Press Set 1: 20 High pulls -into- 20 Strict press. 35/25 Set 2: 15 High pulls -into- 15 Strict press Set 3: 12 High pulls -into- 12 strict press Set 4: 10 High pulls -into- 10 strict…
Dynamic Warm-up Then.., 5 Rounds: 400m Run/ 500m Row/Ski 50 Slam Balls 30/20 50 Sit-Ups Anchored (feet under DBs) Round 2: 40 reps of each Round 3: 30 reps of each Round 4: 20 reps of each Round 5: 10 reps of each Then.., Complete 3-4 sets of Seated Banded hamstring curl x25 video. -Right…
