• CFSB WOD 4.30.2014: Power cleans and Toes-to-bar
  • The workout for Wednesday, April 30th is Strength: 1a) Single-arm KB Press work to heavy 5 x 5/5 1b) Strict Pull up 5 x 5 Workout of the Day: “Seymour Butz” 9-12-15-12-9 Power Clean 135/95 (compRx 155/115) Toes to bar Skill of the week: Safe bailing

  • April 29, 2014
  • CFSB WOD 4.29.2014: Row, Wall balls, Box jumps, and Dumbbell snatches
  • The workout for Tuesday, April 29th is Strength/Skill: 5′ EMOM 2 x (Snatch halting deadlift to hang position (2sec) + Snatch) @60-70% snatch  5′ EMOM 2 x (Clean + Push press + Power jerk + Split jerk) @75-85% push press  Workout of the Day: “Hugh Jazz” 400 m row* 30-20-10 Wall balls 20/14 Box jumps […]

  • April 28, 2014
  • CFSB WOD 4.25.2014: Annie
  • The workout for Friday, April 25th is Strength: 1a) Front squat 5×2 @90% 1b) Strict HSPU 5×1 @ max deficit Workout of the Day: “Annie” 50-40-30-20-10 Double Unders Sit ups Skill of the week: Breathing

  • April 24, 2014
  • CFSB WOD 4.24.2014: Row and Burpees
  • The workout for Thursday, April 24th is  Strength: Deadlift 5×2 @90% Workout of the Day: Team Time 4 x 1000m Row* & Burpees -rest 2′- Skill of the week: Breathing

  • April 23, 2014
  • CFSB WOD 4.21.2014: Kettlebell swings, Squats, and Row
  • The workout for Monday, April 21st is Strength: 1a) Back squat 5×2 @90% 1b) L-sit ring hold 5xME Workout of the Day: 4 rounds: 10 KB Swings 32/24 10 KB Front Rack Squats (RT) 32/24 300 m row 10 KB Swings 10 KB Front Rack Squats (LT)

  • April 20, 2014
  • CFSB WOD 4.18.2014: Wall balls, Snatch, Toes-to-bar, and Muscle ups
  • The workout for Friday, April 18th is Strength: 1a) Front squat 6×3 @70-75% 1b) Strict HSPU 6xME – not to failure Workout of the Day: 30 Wall Balls 20/14 20 Snatch 115/75 30 T2B 5 Wall Climbs 30 T2B 20 Snatch 30 Wall Balls 5 Muscle Ups (scale to 20 Pull Ups)

  • April 17, 2014