Browsing category WOD

Balls-a-fire

Skunks Build to a mechanically perfect 3RM Deadlift. Touch and go ok.   SkunkWOD 5 Rounds 8 DL (use 80% of your new 3RM) 9 Ring Dip or 4/3 Muscle Ups   Honey Badgers For 20’ Odds: 10 Russian KB Swings Evens: Row for meters at 70% intensity   HB

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Tabata Tuesday

Gymnastics Skill 5 sets, 45” rest between movements – Turkish Getup x 2L/2R or Handstand Walk 30-50 feet – Strict Pullup/Ring Row x 10 or Weighted Pullup x 5   WOD Tabata x 8 – Row – Pushup – Squat – Airbike 1’ rest between movements. Score is total reps.

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This Week at the Box! Nov. 24-29

Upcoming Events – Group Boot Camp, Dec. 1st – Co-ed Poker Night, Dec. 4th 7:30 – Home-n-Home Friendly Comp, Dec. 6th at Predation CF – Christmas get-together at Capones, Dec. 19th 7 pm   First thing, holiday hours! We’ll have normal hours Wednesday, be closed Thursday for Thanksgiving, and have

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The Real Deal

Skunks Tempo FS 4×4 @ 70%, (4” down, 1” rock bottom with tension, fast up, no bounce)   SkunkWOD 21-15-9 Hang Squat Clean 135/95# Toes to Bar   Honey Badgers Slow 20’ AMRAP – 20 Walking Lunge, Single Arm KB Overhead (switch hands each round) – 10 Abwheel Rollouts –

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Fight Gone Bad! (made better)

Heart and Barbell Club: clean and jerk WU clean and jerk 3-3-3 at 75%, then 2-2-2 at 80%, then 1-1-1 at 85%+ 0900: Fight Gone Bad! …with slight changes for the better. on a 5′ clock, with 1′ at each station, for max reps: -airbike for cals -DB thruster 45/30

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7 Rounds!

Skunkworks: warm up: shoulder mobilitah skill: clean and jerk complex jerk focus WU then: power clean>push jerk>split jerk, up to 10 attempts. WOD: in teams of two: 150 double under 10 rope climb 50 handstand push up 125 double under 8 rope climb 40 handstand push up 100 double under

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EMOM 21′

skunkworks warm up: maxercise skill: muscle up tech spent 20′ working on muscle up tech: -hip to ring -false holds -prone transition drills -muscle rows -linking drills WOD: EMOM 21′ minute 1: front squat x7, 185/115 minute 2: 20 american swing, 70/44 minute 3: 10 knee to elbow honeybadgers first:

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Watts Up?

skunkworks: rest, or give Thursday a try: warm up: line drills skill: muscle up tech spent 20′ working on muscle up tech: -hip to ring -false holds -prone transition drills -muscle rows -linking drills WOD: EMOM 21′ minute 1: front squat x7, 185/115 minute 2: 20 american swing, 70/44 minute

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Hurtin’ for Certain

skunkworks warm up: thoracic flow and happy babies just trust us skill: snatch complex basic thacker WU partner up, perform sweeping snatch deadlift, 3×5 each then: snatch pull>power snatch>snatch, up to 10 attempts WOD: Hurtin’ For Certain 50-40-30-20-10 wall ball 25-20-15-10-5 pull up make it SkunkTough by going heavy (30/20)

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This week at the Box! Novembaaaar 17-onward

Get ready for another great week at CFCDA! Last weekend’s Heart and Barbell Games were a ton of fun-all the athletes left the gym smiling and sweaty! We’ll do that again, stay tuned! Coming up this week, the final week of this cycle- Derek will be taking over the reigns

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