“Keep It Moving” 500 Rope Jumps 500 Sledgehammer Hits 300 KBS (M- 35#/ W- 18 or 20#) 300 MTN Climbers 100 Vertical Tire Pulls 100 Ball Slams (M- 25#/ W- 12#) Row 2000M or Run 1 Mile Today will be a “steady state” movement day. Lots of work. Treat it like a 5K. Lower your […]
Bench Press 1 RM Take 15 Minutes to find 1 rep max on bench press __________ Tabata Push Ups Rest 1 Minute Tabata Plank (8 rounds of each) __________ Dodge Ball We’ll use the remainder of the time today playing dodge ball. Here are the rules: Each team will start behind their end line. […]
CF Games Workout 12.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible […]
Monday morning I walk into a gym on an Army base in southern Arizona. I know exactly what I want to do. I have a plan. Do they have the right equipment? Surely they do, since all I want to do is front squat heavy and then hit a quick conditioning WOD that involves bodyweight […]
Press 3-3-3-3-3 __________ For Time: 21 Power Cleans (115/75#) 10 Burpees 15 Power Cleans 10 Burpees 9 Power Cleans 10 Burpees 3 Power Cleans 10 Burpees The 3rd annual SVEN CHALLENGE is coming up APRIL 21st! Here’s what you need to know now: The event will be held from 8am-1pm on April 21st. You’ll need […]
Front Squat 3-3-3-3-3 __________ For Time: 50 Jumping Pull Ups 40 Push Ups 30 KBS (53/35#) 20 Knees to Elbows 10 Burpees […]