Warm-up: CF Warm-up Practice the presses with PVC then with bar WOD: 4 rounds for time of: 15 sit-up… Read more Sit up and Shoot
Warm-up: CF Warm-up Sit up wall ball shots Practice double unders WOD: AMRAP in 20 mins: 225 lb Deadlift,… Read more Lift, Run & Jump
Warm-up: CF Warm-up Practice muscle ups Can you do a Wall Ball Burpee? WOD: “Tabata This!” Tabata Row Rest 1… Read more Tabata This!
Warm-up: CF Warm-up, three rounds WOD: 21-15-9: burpees 95 lb front squat
Metro Dash 2011 at Gurnee Mills Warm-up: CF Warm-up Max reps burpees in 2 minutes Front squat practice AMRAP… Read more HSPU’s, Weighted Pull-ups & Row
Warm-up: CF Warm-up Handstand hold for max time 400 meter row WOD: Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2
Warm-up: CF Warm-up Deadlift practice Sit-up wall ball shots WOD: Four rounds for time of: Run 400 meters 15 Wall… Read more Run, Shoot & Pull