WOD 09-06-20


5 Rounds for time:

400m Run
20 Shoulder to Overhead Rx 30/20 Rx+ 40/30 Comp 60/40kg

Home WOD (Compare to 14-04-20)

| Benchmark week | “Chelsea”

30 min E.M.O.M: 1 Round of Cindy
(Comp: Strict Pullups)

5 Pullups or Table/Towel Pulls
10 Pushups
15 Airsquats (Scale back the reps if you cannot finish inside the minute: 3 pullups, 6 pushups, 9 Airsquats, or different numbers if needed. Scale down the number of reps BEFORE you scale back the movements.) Warm-up:
“The official CF warm-up”

5 Rounds
5-10 Airsquats
5-10 Situps
3-5 Pushups
3-5 Pullups or Table/Towel pulls
*30 sec Stretch: Hipopener, Samson stretch
Start easy and safe on the movements: Perhaps pushups on the knees first, Strict pullups before gymnastics variations.
Build-up your speed in the last 2 rounds of the warm-up.
In order to finish the workout completing all the work inside each minute, you should start the workout with 40-45 seconds working each minute. Scale down accordingly.

Watch our Social Media stories for variations on the Pullups.

Set your 30 min E.M.O.M. Timer and 3.2.1..GO!!

Workout explanation, movement standards and options:

By |2020-06-09T01:15:26+02:00June 9th, 2020|Blog, WOD, WOD|

WOD 05-06-20


A: Skilltraining DB/KB Snatch

B: For time

250 DB/KB Snatches Rx 20/15 Rx+ 25/17,5 Comp 30/20kg

Home WOD Compare to 10-04-20

3-5 Rounds (or choose a set working time)

100 (weighted) High Knees
50 Airsquats
25 Pullups or Table/Towel pulls (or Bent over rows alt per 5)

Try to go as heavy as possible on the high knees, as long as you can get your knees up to hip-height.
Work as challenging as possible on the pulling movement. If you are working with a weight doing Bent over Rows, you can make it more challenging by doing 25 reps on each arm.

The most important thing is to do a general warm-up to get the system ready and to warm-up those arms and shoulders for the pulling.

3 Rounds:
Start by doing 1 minute of high knees, followed by 10 Airsquats. Hold number 10 in the bottom and do a hipopener; push the knees out using the elbows to stretch the hips.
Then do 2-3 strict pullups or 5-10 table/towel pulls or bent over rows.
Build up
Your weights and movements to make sure you can meet the movement standards.

Set your timer… 3.2.1..GO!! Post your scores in the comments.

Workout explanation, movement standards and options:

By |2020-06-04T23:10:17+02:00June 5th, 2020|Blog, WOD, WOD|

WOD 25-05-20

The Murph Challenge – Memorial Day 2020!

For Time: “Murph”

1 mile Run

100 Pullups

200 Pushups

300 Airsquats

1 mile Run

NOTE: Competition version is: Complete the pullups first then the pushups then airsquats.
Highly skilled members, wear a weighted vest.

Rx+= partition the Pull ups/Push ups and air squats (20 rounds Cindy)

Rx: Choice = In teams of 2 every person does half the work OR

rep choice 75/50/35

Home WOD:

A: Running skills

B: 20 min Run or 5k Run for time
OR “Murph” 😉

pic: A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Workout explanation, movement standards and options:

By |2020-05-25T01:13:47+02:00May 25th, 2020|Blog, WOD, WOD|