WOD 11.1.19
Split Squat / Bench Press Superset A1) Front Foot Elevated Kettlebell Rack Split Squat: 3-4 x 10-12 A2) Single-Arm Dumbbell Bench Press: 3-4 x 10-12 Performed as a superset. Work up to a challenging...
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Open Workout 20.4
Open Workout 20.4 For Time: 30 Box Jumps (20″, 24″) 15 Clean and Jerks (65, 95 lb.) 30 Box Jumps 15 Clean and Jerks (85, 135 lb.) 30 Box Jumps 10 Clean and Jerks (115, 185 lb.) 30 Single-Leg Squats 10...
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Kettlebell Clean | WOD 11.3.19
Kettlebell Clean Skill Work There will be an extended coach-led drills segment today before spending 15 minutes working variations on the Kettlebell Clean. Start light and work in low volume sets of...
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Back Squat | WOD 11.4.19
Back Squat Every 2 Minutes x 8 Sets: 3 Reps at 65% Use a 20X1 tempo and focus on speed out of the hole. Post loads to comments. Week 4 of 4 _____________________ 3 Rounds for Time: 500m Row 15 Push...
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11/16/19 CRASH-Bs Kick-Off Meeting
Coach Nick and the CFSBK Rowing Team at last year’s CRASH-B Sprints in Boston Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either...
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Ring Muscle-Ups | WOD 11.5.19
Ring Muscle-Ups A) Foundations Building Superset For someone who is not yet strong enough, and thus will benefit more from strength work than skill work. A1) 5-7 x 1-3 Strict Perfect Pull-Ups or Ring...
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Bench Press | WOD 11.6.19
Bench Press A) 4-4-4 B) 75% x max reps Warm up and perform a few heavy sets of 4, followed by a rep out at 75% of today’s heaviest set. No failing. Aim to leave a rep in the tank on the heavy sets and...
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WOD 11.7.19
WOD 11.7.19 3 Rounds In 5 Minutes: 12e Single-Arm Kettlebell Swings 24 Alternating Leg Goblet Reverse Lunges 8 Kipping Chest-to-Bar Pull-Ups Max Calories Rowed In Remaining Time Rest 5 minutes between...
View ArticleWOD 11.8.19
Turkish Get-Up / Rear Foot Elevated Romanian Deadlift Superset A1) Turkish Get-Up: 3-4 x 4-6 Each Arm A2) Rear-Foot-Elevated Barbell Romanian Deadlift: 3-4 x 8-10 Each Leg Performed as a superset....
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WOD 11.9.19
Open Workout 20.5 For Time (partitioned any way): 40 Muscle-Ups 80 Calorie Row 120 Wall Ball Shots, 20/10, 14/9 Time Cap: 20 Minutes Post time and Rx to comments. Week 4 of 4 CFSBK CRASH-Beasts...
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Handstand | WOD 11.10.19
Handstand Skill Work Spend 15:00 working at the appropriate level on one or more of the following handstand progressions. Get plenty of rest between efforts and focus on perfect positions in a fresh...
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November 11, 2019 – December 22, 2019
Current Training Cycle Template Training Cycle Dates: M 11/11/19 – S 12/22/19 (6 weeks) Goals: This 6-week cycle will have a focus on accumulating muscle endurance, increasing motor control, and...
View ArticleArnold Press / Squat | WOD 11.11.19
Arnold Press / Back Squat Superset A1) Seated Arnold Press: 2 x 14-16 @4121 A2) Back Squat: 2 x 14-16 @4121 Rest :30 between movements and 1:00 between sets. Use a load that’s light enough to allow...
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WOD 11.12.19
WOD 11.12.19 Every 5 Minutes x 5 Rounds… For Time: 3x 6 Burpees 6 Deadlifts 185/125 6 Box Jump Overs 24/20 The barbell should be on the medium-light side and unbroken. Stepping in/out on the Burpee and...
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Bench Press / Ring Row | WOD 11.13.19
Dumbbell Bench Press / Pronated Grip Ring Row A1) Dumbbell Bench Press: 2 x 14-16 @ 4121 A2) Pronated Grip Ring Row: 2 x 14-16 @ 4121 Use a load that’s light enough to allow you to perform the...
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Toes-to-Bar | WOD 11.14.19
Kipping Toes-to-Bar Strength Skill Work Choose an appropriate track to work on today. Foundational Strength Building Superset: A1) 5-7 x 5 Compression Sit-Ups to Pancake A2) 5-7x :20 20 PVC Arch Hold...
View ArticleWOD 11.15.19
Dip / Romanian Deadlift A1) Matador Dip, Box Dip, or Leg Assisted Box Dip: 2 x 14-16 @ “Slower Down-Faster Up” A2) Romanian Deadlift 2×14-16 @4121 The “4121” tempo we’re using on strength work this...
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WOD 11.16.19
In teams of 2: AMRAP 30 Minutes 20 Calorie Row (14 Bike) 20 Burpees 20 Calorie Row (14 Bike) 20 Box Jumps 24/20 20 Calorie Row (14 Bike) 10 Bar Muscle Ups One partner working at a time. Break the work...
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WOD 11.17.19
Dumbbell Lat Pullover / Landmine Rotation Superset A1) Dumbbell Lat Pullovers: 2 x1 4-16 @ 4121 A2) Landmine Rotations: 2 x 14-16 @ 4121 Rest :30 between movements, 1:00 between sets. Post loads to...
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Arnold Press / Back Squat | WOD 11.18.19
Seated Arnold Press / Back Squat Superset A1) Seated Arnold Press: 2 x 14-16 @4121 A2) Back Squat: 2 x1 4-16 @ 4121 Use a load that’s light enough to allow you to perform the prescribed reps at the...
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