W.O.D.

Workout Of The Day

  • WODIFY

    ALL WOD'S ARE NOW POSTED TO THE CFP WODIFY SYSTEM.  ALL MEMBERS IN GOOD STANDING HAVE ACCESS TO WODIFY TO REVIEW THE DAILY WOD'S AND INPUT YOUR PERFORMANCE

  • October 16, 2013

    Warm Up: Sally w/ PVC

    Skill: Turkish Get Up

    WOD: AMRAP 15

    5 pull ups

    10 hand release push ups

    15 burpees

  • October 15, 2013

    Mobility & Stretching

    EMOM 10: Hang Cleans

    WOD: 4 RFT

    400 m run

    25 box jumps (20/24)

    25 KB Swings

     

  • October 15, 2013

    Mobility & Stretching

    EMOM 10: Hang Cleans

    WOD: 4 RFT

    400 m run

    25 box jumps (20/24)

    25 KB Swings

     

  • October 14, 2013

    Warm Up: 10 x 3 RNFT of pull ups, push ups, squats, back ext. sit ups

    Strength:  Thrusters 3-3-3

    WOD:  "Karen"

    150 Wall Balls for time  (14/20)

     

  • October 12, 2013

    Trail run at Friedrich Park

  • October 11, 2013

    Warm Up: Tabata 20/10 x 8 of sit ups, push ups, squats, KB

    WOD:  AMRAP 15

    10 T2B

    3 burpee broad jumps

    200 m run

     

     

  • October 10, 2013

    Mobility & Stretching

    Buy In: 800 m run

    WOD:    1RFT

    30 Box Jumps

    30 Pull ups

    30 Back Extensions

    30 Double Unders (120 singles)

    30 Push Press (65/95)

    30 Walking Lunges

    30 Push ups

    Cash out: Cargo Rope Climb

     

  • October 9, 2013

    Mobility & Stretching

    Warm Up: 10 x 3 RNFT of sit ups, squats, push ups, pull ups

    WOD: Till Death Do Us Squat (95/135)

    Perform 1 squat clean in the first minute, 2 in the second, and so on until you cannot complete the designated number of squat cleans in the given minute. 

  • October 8, 2013

    Mobility & Stretching

    Warm up: Agility Ladder

    WOD: 2 RFT

    100 Kettlebell Swings (35/45)

    50 Burpees

     

  • October 7, 2013

    Mobility & Stretching

    Warm up: 400 meter run, 15 squats, 15 back ext, 15 sit ups, 400  meter run

    Strength: Clean & Jerk 1-1-1-1-1

    WOD: AMRAP 15

    400 m run with med ball

    15 wall balls (14/20)

    Score is number of wall balls completed in 15 min time cap

     

  • October 5, 2013

    Mobility & Stretching

    Warm Up: 3 RNFT

    10 pull ups

    10 push ups

    10 squats

    10 sit ups

    WOD: AMRAP 20

    5 HSPU

    1 Box Jump Agility Complex

    5 Tire Flips

    10 Pistols

     

     

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