2.19.15 THURSDAY REST DAY *This will be our active rest day for the following 5 weeks of the Open. Use this day for some active... Read More
Competitor’s WOD
2.18.15 WEDNESDAY warm up– 5x10cal Assault Sprints (1min Rest) Olympic: work up to a heavy 2×8 TnG Power Clean Strength: 3×3 Front Squat 3×8 DB... Read More
2.17.15 TUESDAY warm up– 200 Double Unders Olympic: 6×2 Heaving Snatch Balance Strength: 3×3 Deficit Deadlift 3×3 Chin Up Metcon: Explode WOD use- 155/105 Auxiliary:... Read More
2.16.15 MONDAY warm up– 50cal Assault Bike Olympic: 10min Clean n Jerk tech work Strength: 3×3 Back Squat 3×3 Bench Press 3×5 DB Standing Shoulder... Read More
2.13.15 FRIDAY warm up– 2x500m Row Olympic: Snatch tech work (perfect form under 70%) Strength: 3×5 S. Leg Deadlift 3×5 C2B Pull Up 3×20 DB... Read More
2.11.15 WEDNESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 3 Low Hang Clean High Pulls Strength: 3×5 Front Squat 3×5 HSPU Metcon: Explode WOD... Read More
2.10.15 TUESDAY warm up– 2×100 Double Unders Olympic: For 5min, every 20sec complete 1 Squat Snatch Strength: 3×5 Deadlift 3×5 Chin Up 3×25 Reverse Hyper... Read More
2.8.15 MONDAY warm up– 50cal Assault Bike Olympic: EMOM of 2 Hang Squat Clean Min1- 2 HSC…185/115 Min2- 2 HSC…205/125 Min3- 2 HSC…225/135 Min4- 2... Read More
2.6.15 FRIDAY warm up– 2×100 Double Unders Olympic: Work up to 8RM Power Snatch Strength: 3×8 Trap Bar Deadlift 3×8 C2B Pull Up 3×8 DB... Read More
2.5.15 THURSDAY REST DAY CF GAMES OPEN SCHEDULE: The Open is fast approaching. We all have been working harder than previous years and I'm excited... Read More
2.4.15 WEDNESDAY warm up– 800m Jog Olympic: 3×1 Clean Complex (complex= 1 Power, 1 Hang Squat, 1 Squat) Strength: 3×8 Strict HSPU 3×8 Bench Press... Read More
2.3.15 TUESDAY warm up– 50cal Assault Bike Olympic: 6×1 Squat Snatch Strength: 3×8 Deadlift 3×8 Ring Pull Up Metcon1: 40 Burpee Ring Touch 20 Ring... Read More
2.2.15 MONDAY warm up– Flight Sim up to 35 Olympic: 5×2 High Hang Power Clean Strength: work up to an 8RM Thruster 3×8 DB Shoulder... Read More
1.30.15 FRIDAY warm up– 800m Run Olympic: 3×3 Hang Squat Snatch Strength: 3×1 Chin Up 5×3 Snatch Grip Deadlift 3×15 DB Row Metcon: Explode WOD... Read More
1.28.15 WEDNESDAY warm up– 50cal Assault Bike Olympic: 5×2 Jerk Strength: 3×1 OHS 3×1 Bench Press Metcon: Explode WOD Practice: Triple Unders Auxiliary: Tabata Burpee... Read More
1.27.15 TUESDAY warm up– 2×100 Double Unders Olympic: 3×2 Snatch Strength: 3×1 Deadlift 3×1 C2B Pull Up 3×20 Reverse Hyper Metcon: Explode WOD Auxiliary: 7min... Read More
1.26.15 MONDAY warm up– 2x500m Row Olympic: 3×2 Squat Clean Thruster Strength: 3×1 Back Squat 3×1 Shoulder Press 3×20 Dips Auxiliary: 15…10…5 of: Strict HSPU…(2)45... Read More
1.23.15 FRIDAY warm up– 2x400m Run Olympic: 6×1 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Bent Over Row 2×20 DB Lat Pull Over Metcon:... Read More
1.21.15 WEDNESDAY warm up– 40cal Airdyne Oympic: 3×2 CnJ Complex (complex= 2 Cleans+ 1 Jerk) Strength: 3×3 Front Squat 3×3 Dips Metcon: Explode WOD Auxiliary:... Read More
1.20.15 TUESDAY warm up– 2×100 Double Unders Olympic: 5×3 Snatch High Pulls Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD... Read More
1.19.15 MONDAY warm up– 2x400m Run Olympic: 5×1 Power Clean Strength: 3×3 Back Squat 3×3 HSPU 3×3 Behind the neck Shoulder Press Metcon: Explode WOD... Read More
1.16.15 FRIDAY warm up– 2×100 Double Unders Olympic: 5×1 Power Snatch Strength: 3×5 Deadlift Rack Pulls (just below knee) 3×5 Single Arm Row 3×5 Chin... Read More
1.14.15 WEDNESDAY warm up– 2x500m Row Olympic: 5×3 Push Jerk Strength: 3×5 Shoulder Press 3×6 Front Lunge 3×5 Ring HSPU Metcon: Explode WOD Auxiliary: 27…21…15…9... Read More
1.13.15 TUESDAY warm up– 200 Double Unders Olympic: 3×3 Squat Snatch TnG Strength: 3×5 Deadlift 3×5 Bent Over Row 3×5 Legless L-Sit Rope 7' Metcon1:... Read More
1.12.15 MONDAY warm up– 2x500m Row Olympic: 5×1 Clean Complex (complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Power) Strength: 3×5 Strict HSPU... Read More
1.9.15 FRIDAY warm up– 5min Airdyne Olympic: 6×1 Snatch Strength: 3×8 Trap Bar Deadlift 3×8 C2B Pull Up 12 L-Sit Legless Rope Metcon: Explode WOD... Read More
1.6.15 TUESDAY warm up– 1000m Row Olympic: 5×2 Hang Snatch Strength: 3×8 Banded Deadlift 3×8 Bent Over Row 3×8 Chin Up Metcon: Explode WOD Auxiliary:... Read More
1.5.15 MONDAY warm up– 200 Double Unders Olympic: 5×2 TnG Squat Clean n Jerk Strength: 3×5 Back Squat 3×5 Strict HSPU 3×5 Bench Press Metcon:... Read More
1.2.15 FRIDAY warm up– 1000m Row Olympic: 6×1 Hang Squat Snatch Strength: 3×8 Trap Bar Deadlift 3×8 Chin Up Metcon: Explode WOD COMPETITOR TRAINING 3pm... Read More