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Work:Rest

WOD 8/28/13 Power Clean – 15 minutes to find a 1 rep max   3 Rounds: 1 minute max meters on the rower 1 minute rest 1 minute max step ups to box (24/20) with KB (55/35) – Switch [...]

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BOB – August

WOD 8/27/13     Battle of the Boxes for August is a Partner WOD! . Partners have to be same sex and competing at the same level (both Men’s RX or Women’s Scaled, etc.) Only one partner [...]

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Gulf Coast

All of the CFB and CFMC athletes who competed at The Gulf Coast Guantlet this weekend WOD 8/26/13 Press 3-3-3-3-3 Without setting down the bar complete 3 Push Press after each set   AMRAP in [...]

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The Program

WOD 8/23/13 Max Double Unders in 60 seconds, Then rest 60 seconds, repeat for 3 rounds   3 Sets of 7 Hang Squat Cleans (Roughly 50%-60% of your clean max) This is more for technique work [...]

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Curve Ball

WOD 8/21/13 Press/Pull – Complete 5 heavy sets of 5 on Strict Press. After each set complete 5 dead hang pull-ups   Max Effort in 2 minutes: Med Ball Sit-Ups (20/14) Med Ball will [...]

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Dead Hang

WOD 8/20/13 Deadlift 5 Sets of 5 starting at 70% and increasing the load each set   AMRAP in 15 minutes: 5 Hang Clean & Jerk (135/95) 5 Goblet Lunges per leg (55/35) 15 Russian Twists w [...]

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