WOD Blog

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10 May

Posted at 23:04h in WOD

Happy Mother's Day! We have quite a few kick-butt moms, (and moms to be) that turn up the beast mode in the box. Here's to you fine women, you're strength...

09 May

Posted at 19:36h in WOD

Good Luck to Team CFPH competing at the Golden State Games in Stockton today! Kick ass Beaux, Kristen, Ryan and Alexis! Good thing coach Victor is coming to guide them...

08 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize your body for the WOD: 1. T-spine smash 2. Overhead Tissue Smash Strength: Strict Press 5x6 Bent Over Barbell Row 4x10 WOD: Tabata Row for Calories 1 min rest Thrusters...

07 May

Posted at 19:30h in WOD

Strength: Deadlift 10 min to work up to 70-75% of your 1RM, then perform 3 reps at that weight EMOM for 7 min. WOD: 8 min AMRAP 2 Deadlifts @ 295/205/ or 80%...

06 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize before the WOD: 1. Overhead Banded Distration 2. Shoulder Opener with Lacrosse Ball Skill: Rope Climb 2-2-2-2-2-2 Advanced: Legless rope climb or weighted Beginner: Standard Rope Climb WOD: 3 Rounds...

05 May

Posted at 19:30h in WOD

Strength: Back Squat 10 Min to warm up to 70% of your 1RM back squat. Then perform 5 Reps + 200m sprint every 2 mins for 10 mins. Benchmark WOD: “Annie” For...

04 May

Posted at 19:00h in WOD

Strength: Power Snatch 3-3-3-3-3-3 *work up to heavy set of 3 reps WOD: "Cinco de Mayo" 10 Rounds for time 3 Power Snatches (135/95) 10 Box Jumps WOD Prep with Yasmen- Recommended mobilizing before the...

03 May

Posted at 20:00h in WOD

WOD Prep with Yasmen- How to mobilize for the WOD: 1. Couch Stretch 2. Tricep Extension Smash 3. Overhead Tissue Smash [wod date="2014-6-04" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our...

03 May

Posted at 18:00h in WOD

Strength: Sumo DL 10 min to find a heavy 2 rep. Then drop 10% of that weight for max reps WOD 2: 4 rounds 3 min AMRAP, 1 min rest 9 Ring Dips 12...

02 May

Posted at 19:30h in WOD

Strength: Back Squat 6 rounds- Every 2 min complete 8 reps @ 60% 1 RM Offense/ Defense: 5 rounds Off: Pull-Ups Def: 5 HSPU (sub 2 wall walks) ...

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