Browsing category WOD

800fiddy

Warm Up: KB glute activation Skill: SDL sumo dead lift, 4×8, adding 10-15# from last week. WOD: 20-15-10-5 knee to elbow burpee over box KB snatch HB option: Warm Up: KB glute activation WOD: 800fiddy 800m row or run+50 KB swing 800m row or run+50 sit up 800m row or

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Sandpoint Friendly

Warm Up: 3 stations, rotate through with a buddy 1: 2 trips sled drag, each 2: row or run 800m in 200m relay increments 3. 40 strict pull up/ring row, 40 strict dip/push up (alternate). SAT SANDPOINT FRIENDLY every second counts scoring: event 1: run 1 mile, for time event

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The Royal/Skunk Rest Day

WEDNESDAY:  Honeybadgers: The Royal 3 rounds, with 3′ between rounds 30 calorie row 20 box jump w/step down 30 step OH plate lunge 100m farmer carry, 3/4 BW THURSDAY: Skunk Option  Warm Up: KB glute activation Skill: SDL  sumo dead lift, 4×5, adding 10-15# from last week. WOD:  20-15-10-5 knee

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The Epic

Choose Your Own Adventure: HB’s Warm Up:  line drills! WOD: The Epic in teams of two: row 3000m, relay style then drag 1600/1200 pounds total as a team (example: 200 pounds down and back twice=400 pounds total) then 100 reps russian twist, relay style 40 reps ab roller, relay style

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PhysEd

A little bit different gameplan today: Athletes wanting to focus on general fitness can choose the Honeybadger Option, which skips the strength/skill portion in favor of a longer, cardio-focus WOD. Those that are wanting to improve strength and get touches on high-skill olympic lifts can choose the Skunk option, which

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This Week at the Box: Sept 29-Oct 4

October ushers in another great week at the CFCDA! The tribe was active this weekend, with athletes participating in the Coeur d’Fondo, Tough Mudder, and the Empire Classic Figure Competition! We love seeing such an active community of athletes, and are proud to have the tribe represented across so many sports and events.

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Super Fun Cardio Blast

Warm up: med ball run+ junkyard dog WOD: Super-Fun Cardio Blast: in teams of 2: 5 rounds, alternating: 200m Run 5 rounds, alternating: 10 Burpee, 10 KBS 5 rounds, alternating: 100m farmer carry (stop sign and back), ½ BW Weekly Skunk Challenge WOD: 5-4-3-2-1 reps muscle up bear complex 135/95

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Heart Pop

Warm Up: man maker x10 todays MM: clean>thruster>push up>row>push up>row Skill: variance 20’ to establish a heavy drag n’ carry: load a sled, carry a sandbag or DB’s. Must make it down and back in less than 3 minutes! WOD: HeartPop 5 rounds 10 box jump over 15 ring row

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Cause and Effect

Warm Up: glute activation Skill: learning the sumo deadlift learn the sumo deadlift, then get 3×10 reps ascending WOD: Cause and Effect 200 double under 75 wall ball 50 burpee 25 pull up 800 m run **Weekly Skunk Test** 40 seconds to kill: 10 sets of 40” on, 1:20 off

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Rest Day

Choose From: Tuesday’s Training: Warm Up: KB complex- TGU>windmill>single arm press>static lunge x4 5 each side Skill: Presses HB’s: partner up and find a heavy set of 5 weighted push ups- or perform 3 sets of 5 tempo push ups: 31X1 Skunks: establish a heavy 5-rep push press WOD: Pressing

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