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…
Warm-up 30 Cals Then.. 3 Rounds SA OH carry down and Back 15 Banded lateral walk e/s 15 Banded Monster walk fwd/bk – video 20 Banded Air squats Then.., Thruster : Every 4min. x 5 Rounds: 500m/400m Row/Ski or 400m Run 5 Thrusters (build) *Build in weight to the heaviest #’s you can hit. Start…
Warm-up 2 Rounds :30 Bike/Row/Ski/Versa/Run 10 Empty Bar Snatch grip High Pull :30 Bike/Row/Ski/Versa/Run 10 Empty Bar power jerk :30 Bike/Row/Ski/Versa/Run 10 Empty Bar Reverse Situps *Round 2: 75/55# Then.. Snatch Complex warm-up. Build to working set Then.., 0:00 – 8:00 – Every 1:00 x 8 sets Snatch Pull + Hang Power Snatch (below or…
2 Rounds 2:00 Bike 2:00 Row/Run/Versa Then.. 2 Rounds 10 Alt lizard stretch with pushup 5 Inch Worms Then.., Back Squat Set 1: 15 Light reps Set 2: 15 reps :3 down Set 3: 3 reps with :5 down/:5up -into- 3 reps fast x3. total 18 reps 135/95 Set 4: 10 reps :3 Down -into-…
100 Cal Then.., 300 Band Pull-aparts Then.., 5min Max reps Incline DB Bench press 50/35 Then.., 4 x 25 Bench Supported DB rows. 50/35 Then.., 100 Banded Tricep Extenisons Then.., 100 Banded Hammer curls Then.., 100 Weighted Ab mat situps. anchored
General Warm-up Then.., 30sec. of WORK x 30sec. of Rest 60 Cal Assault Bike 60 Squat Cleans 60 Toes to bar 60 Cal Row/Ski 60 Push-Ups 60 DB Russian Twists 35/25 *’Bonus Rd with time remaining Time Stops at 35min.
General Warm-up -(Short) Then.., 2 Rounds 1:00 Bike/Ski/Run/Versa 20 DB High Pull(Mid thigh to Highpull) + 20 DB Strict Press + :30 Hollow body Hold Then.. Push Press Set 1: 12reps Set 2: 12reps Set 3: 12reps Set 4: 10reps Set 5: 10reps drop 30% weight immediately into 10reps. Rest 2:00 between sets Then.., 2…
12min. EMOM: Min. 1) :45sec Plank Min. 2) :45sec of Russian Twist 35/25 Min. 3) :45sec of Sit-Up Then.., 20min. AMRAP: 6 KB/DB Deadlifts 70/50s 7 Burpee Box Jumps / Step up 10 American KB Swings 70/53 12/9 Cal Then.., Pigeon stretch 1:00 e/s Couch Stretch 1:00 e/s Foam Roll quads 1:00 e/s
