December 31, 2019

WOD Tuesday December 31st 2019

A.) Mobility
:60 second couch stretch
:60 second oh band distraction
:60 second banded hamstring stretch

B.) warm up:
400m rum
50 single unders
30 air squats
20 sit-ups
10 ring rows

C.) In teams of 2:
10 rope climbs
Into
5...

December 31, 2019

AFTERNOON CLASSES CANCELLED DUE TO ICE!

WOD Monday December 30th 2019
A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon stretch
:60 second banded hamstring stretch

B.) Warm up: 500m row
Then
15-10-5
Wall balls 10/6
kB deadlifts
Si...

December 31, 2019

WOD Sunday December 29th 2019
A.) Mobility
:60 seconds oh band distraction
:60 seconds banded hamstring stretch
:60 second banded pigeon stretch

B.) Warmup:
2 rounds of
200m run
10 wall balls
15 double unders
10 box jumps
10 sit-ups
10 kB swings
10 kB...

December 31, 2019

WOD Saturday December 28th 2019
A.) Mobility
:60 second couch stretch
:60 second oh band distraction
:60 second banded ankle

B.) Warm up
200m run
15-10-5
Ring rows
Wall balls
200m run

C.) In teams of 2: For time:
“Paul’s going away WOD”
400m run
42 toe...

December 27, 2019

WOD Friday December 27th 2019

A.) Mobility:
:60 second Oh band distraction
:60 second pec stretch
:60 second super front rack

B.) Warm up:
3 rounds
100m run
10 dB push press
10 pushups

C.) E3m x15minutes
Strict press x6 reps
(Warm up to around 70% and w...

December 27, 2019

WOD THORSDAY December 26th 2019

A.) Mobility
:60 second couch stretch
:60 second oh band distraction
:60 second banded hamstring

B.) Warm up:
15 pvc dislocates
Then 15-10-5
Bb power snatch m
Sit-ups
Ring rows

C.) 3 rounds for time of
300m run
40 double...

December 27, 2019

MERRY CHRISTMAS!

December 24, 2019

Christmas Eve! 10:00am wod only!

WOD Tuesday December 24th 2019

A.) Mobility:
:60 second couch stretch
:60 second banded hamstring
:60 second oh band distraction

B.) Warmup: 400m run then
Coach’s dynamic warmup

C.) CFSTY 12 days of Christmas!
Day 1- 100m...

December 24, 2019

WOD Monday December 23rd 2019

A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon stretch
:60 second banded hamstring stretch

B.) Warm up: 500m row
Then
15-10-5
Wall balls 10/6
Russian kB swings
Sit-ups

C.) E3m x15 minutes (5 sets)
B...

December 24, 2019

A.) Mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 seconds banded hamstring

B.) Warmup:
500m row
400m run
Then
Warm up moments and set up for dirty 30

C.) For Time
30 Box Jumps (24/20 in)
30 Pull-ups
30 Kettlebell Swings (1/.75 p...

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