12.2.18 WOD
General Warm-up Then.., 3 Rounds For Time: 50/35 Calorie Row/Bike 40’ Walking lunge 15 Burpees 40’ Walking Lunge 15 Burpees Rx+ Wear weight vest
12.1.18 WOD
General warm-up Then.., Back Squat Every 3 Minutes, for 12 Minutes (4 sets) of: Back Squats x 8 reps @ 70% Then.., 5min. EMOM: 10 Deadlifts 225/155 Then.., 5 Rounds: 10 Cal Assault Bike 10 Alt. DB Snatches 50/35 10 Cal Row 10 DB Power Cleans 50/35s 15min Cap.
11.30.18 WOD
With a Partner Complete 10 Rounds Of: 150m Row Sprint + 10 Russian KBS, 70/53 Then…, Incline Close-Grip Bench Press(w/two plates) – 5s x 3r @ 3030 ← add weight Then…, 4 Sets of: Bulgarian Split Squat @ 3010 x 6-8 heavy reps on each leg immediately into Russian twist DB 50/35 x 20 Then..,…
11.29.18 WOD
Snatch Warm-up Then.., 3 Rounds: (Time CAP: 15min.) 15 Power Snatches 95/65 45 Double-unders 15 OHS 95/65 45 Double-unders For time: (Time CAP: 15min.) 5-4-3-2-1 Rope Climbs *400/300m row after each set of climbs 2 Rounds: (Time CAP: 10min.) 25 Sit-ups 20/15 Calories Row or Bike 15 Goblet Squats 70/53+ *Rest about 3-4 min. Between…
11.28.18 WODi
General Warm-up Then… For time… 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 315/205 immediately into; 10 Rounds: 5 Toes to Bar 10 Push-Ups 15 Air Squats immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 315/205 HaveFun!!!!!
11.27.18 WOD
General warm-up B Then.., 20min. EMOM: Odd: 5 Jerks (off the ground) Even: Pulling Skill Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Pulling skill can be either: 1.) 3-5 Muscle Ups 2.) 5-10 Strict Pull-Ups 3.) 5 Weighted…
11.26.18 WOD
CFG! Mark your calendars. CFG’s 6th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are so excited to celebrate with all of…
11.25.18 WOD
3 Sets Not For Time 100m Run Quadruped Crawl 20m Duck Walk 20m Plank Lateral Crawl 10m/side Then.., 5 Sets 3 Push Press + 3 Push Jerk Then.., 5 Sets – switch order of movements with each set 10 OHS (95/65) Run 200m 15 Anchored Sit Ups Row 14/10 Cals 2-3 Wall Walks 12 KB…
11.24.18 WOD
Genral warm-up Then.., 0-3mins Complete Row 250m Sprint 15 Box Jump Step Down Rest till the min3 3-6mins Complete Ski 100m 10 Dual KB Clean 53/35 10 Burpees Ski 100m rest to min6 6-9mins Complete 20 DB Reverse Lunges 50/35 Bike 14/10 Cal Sprint (modify cal) rest 1min additionally to the 10min mark and begin…
11.23.18 WOD
“Thanksgiving Detox” Complete the following: 50-40-30-20-10 Cal Assault Bike Cal Row/Ski 1-2-3-4-5 Rope Climbs So you would do 50 cals of each and 1 rope climb… Then 40 cals of each and 2 rope climbs… Then 30 and 3 rope climbs… All the way to 5 rope climbs. Need to scale the rope climbs? Throw…