by chesterfieldcf | Sep 25, 2018 | Uncategorized
WOD Warmup: 3 Sets 30 Seated Banded Hip Abductions 30sec KB Front Rack Wall Sit rest as needed A1) Barbell Good Morning 4010; 5-7reps rest 60sec x 3 sets A2) Single Leg Banded Glute Bridge 10X2; 10/leg; rest 60sec x 3 B) 1-1/4 Back Squat (3sec lowering on first...
by chesterfieldcf | Sep 24, 2018 | Uncategorized
Pre WOD Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2...
by chesterfieldcf | Sep 23, 2018 | Uncategorized
WOD 3 Sets 30sec Weighted Hollow Body hold (plate in hands) 10 Landmine Oblique Twists/side (1010 tempo) 15 Banded Good Mornings 2010 A) Front Squat 22X1; 3,3,3 rest 2-3mins (build from last week) B1) Kettlebell Front Rack RNT Split Squat 2020; 3-5/leg; rest 60sec x 3...
by chesterfieldcf | Sep 22, 2018 | Uncategorized
WOD In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 Dumbbell Push Press Station 4 – 25/15 Calories of Assault Bike Station...
by chesterfieldcf | Sep 21, 2018 | Uncategorized
Pre WOD Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. WOD “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs) Compare results to...
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