by chesterfieldcf | Dec 21, 2020 | Uncategorized
WOD “Charley Horse”For time:50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)25 Front Squats (175/115 lbs)25 Burpee Box Jump-Overs (24″/20″) Barbell should start from the ground. Compare results to August 11, 2020. Post WOD Every minute,...
by chesterfieldcf | Dec 18, 2020 | Uncategorized
Pre WOD In 16-18 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of:Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat(perform these without any tempo prescription) WOD Four rounds for time of:21 Wall Ball Shots (20/14 lbs)15 Toes to...
by chesterfieldcf | Dec 17, 2020 | Uncategorized
WOD Complete rounds of 60, 40 and 20 reps for time of:Calories of RowingJumping LungesSingle-Arm Alternating Dumbbell Snatches (50/35 lbs)Double-UndersSingle-Arm Dumbbell Strict Press (50/35 lbs – alternate every 10 reps) Time Cap = 30 minutes Post WOD Tabata L-sit on...
by chesterfieldcf | Dec 16, 2020 | Uncategorized
“Chesticles”Every minute, on the minute, until you can no longer complete a successful repetition:Bench Press x 1 rep Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete...
by chesterfieldcf | Dec 15, 2020 | Uncategorized
Pre WOD Every 90 seconds, for 24 minutes (4 sets):Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111Station 2 – Hip/Back extension on GHD 15 repsStation 3 – Hollow Body Hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111...
by chesterfieldcf | Dec 14, 2020 | Uncategorized
Pre WOD Every 90 seconds, for 15 minutes (10 sets) of:Snatch x 1.1(rest 5-7 seconds between singles) WOD Complete as many rounds and reps as possible in 9 minutes of:9 Strict Pull-Ups6 Strict Handstand Push-Ups3 Snatches (135/95...
by chesterfieldcf | Dec 12, 2020 | Uncategorized
WOD Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run12 Dumbbell Thrusters (50/35 lb DBs)12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs)400 Meter Run
by chesterfieldcf | Dec 11, 2020 | Uncategorized
Pre WOD Take 12 minutes to build to…Deadlift x 3 reps @ 85% of 1-RM Immediately followed by… Every 2 minutes, for 10 minutes (5 sets):Speed Deadlift x 3 reps @ 75% WOD Five rounds for time of:24 Kettlebell Swings (32/24 kg)12 Alternating Reverse Lunges with Kettlebell...
by chesterfieldcf | Dec 10, 2020 | Uncategorized
Pre WOD Every 3 minutes, for 15 minutes (5 sets):Strict Overhead Press x 8 reps *Sets 1-2: 90-95% of 8-RM from last week*Sets 3-4: 85-90% of 8-RM*Set 5: Max Reps @ 85% of 8-RM *Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing...
by chesterfieldcf | Dec 9, 2020 | Uncategorized
Pre WOD Every 2 minutes, for 10 minutes (5 sets):Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 70% of 1-RM Front Squat*Set 2 – 2 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 87.5% WOD Three rounds for time of:Run 400 Meters8 Front Squats Barbell...
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