by chesterfieldcf | Feb 6, 2021 | Uncategorized
WOD Complete as many rounds and reps possible in 25 minutes of:400 Meter Run or 25/18 Calories of Assault Bike15 Dumbbell Thrusters (50/35 lb DBs)15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)400 Meter Run or 25/18 Calories of Assault Bike15 Devil’s...
by chesterfieldcf | Feb 5, 2021 | Uncategorized
Pre WOD Every 3 minutes, for 12 minutes (4 sets):Bench Press x 6-8 reps @ 20X1 WOD Three sets for max reps:90 seconds of the following…9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-UpsRest 30 seconds90 seconds of the following…9 Burpee Box Jump-Overs +...
by chesterfieldcf | Feb 4, 2021 | Uncategorized
Every 90 seconds, for 24 minutes (4 sets):Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25...
by chesterfieldcf | Feb 3, 2021 | Uncategorized
Pre WOD Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 6 minutes (3 sets):Power Snatch x 2 reps @ 75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 6 minutes (3...
by chesterfieldcf | Feb 2, 2021 | Uncategorized
WOD For time:60 Calories of Rowing50 Kettlebell Swings (24/16 kg)40 Shoulder to Overhead (75/55 lbs)30 Chest-to-Bar Pull-Ups20 Strict Handstand Push-Ups10 Bar Muscle-Ups20 Strict Handstand Push-Ups30 Chest-to-Bar Pull-Ups40 Shoulder to Overhead (75/55 lbs)50...
by chesterfieldcf | Feb 1, 2021 | Uncategorized
Pre WOD Every 3 minutes, for 18 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 70-75%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 80-85%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 80-85%*Set 6 – 1 rep @ 85-90% WOD Every minute, on the minute, for 16 minutes (4 sets):Station 1...
by chesterfieldcf | Jan 30, 2021 | Uncategorized
WOD Complete as many rounds and reps as possible in 30 minutes of:500/400 Meter Row40 Alternating Reverse Lunges with Kettlebell30 Kettlebell Swings20 Push-Ups10 Toes to Bar or Knees to Elbows
by chesterfieldcf | Jan 29, 2021 | Uncategorized
Pre WOD Every 3 minutes, for 18 minutes (6 sets):Back Squat* Set 1 – 3 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 85%* Set 6 – 3 reps @ 85% Be as explosive as possible on the ascent out of the bottom of the squat. WOD...
by chesterfieldcf | Jan 28, 2021 | Uncategorized
WOD Every 7 minutes, for 35 minutes (5 sets) for times:20/15 Calories of Assault Bike40 Heavy Rope DUs20 Shoulder to Overhead (115/75 lbs)
by chesterfieldcf | Jan 27, 2021 | Uncategorized
Pre WOD Four sets of:Prone Lying Banded Hamstring Curls x 20 reps @ 10X0immediately followed by…Romanian Deadlift x 6 reps @ 4011immediately followed by…Box Jump x 6 reps(jump as high and land as soft as possible; then step down)Rest 2 minutes WOD For time:1000 Meter...
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