Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »
Hero WOD Coffland: Accumulate 6 minute hang hold from rig. Every drop, complete 800m run + 30 push ups.
Kipping HSPU, 3×10, rx+, rx, mrx and scaled options available. Every 4 mins for 12 mins: 400 m, Single Dumbbell Box Step Overs, and Wall Walks Every 4 mins for 12 mins do: Run, 400 m 12 Single Dumbbell Box… Read more »
Good afternoon CFW! Coach Craig here wanting to provide an update on the next 12 week training cycle that kicks off tomorrow, May 30th. We’ll start with maxing out the three primary strength lifts we worked on last cycle (back… Read more »
WOD: For Time: 30 Med Ball Cleans (20/14); 30 Ring Rows; 30 Med Ball Cleans; 30 C2B Pull Ups; 30 Med Ball Cleans; 30 Hand-Release Push Ups; 30 Med Ball Cleans Core: Accumulate 25 Straight Leg Raises with a 3… Read more »
***Murph Prep #1, bring your vest!*** Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive… Read more »
Partner WOD: Teams of 2 Ascending AMRAP 30 10/20/30/40/50/ect Power Clean 95/65 Box Jump Overs 24″/20″ Push Press 95/65 TTB We have an ascending AMRAP today, meaning we will start with 10 of each movement and continue adding 10 for… Read more »
Come and join us for Open Gym from 1000-1200!
Valentine’s Day WOD: Teams of 2 (40 min cap) 3 rounds for time of: Run, 400 m 30 Burpee Over Partners 30 Synchronized Kettlebell Deadlifts, 53/35 lbs 30 Synchronised Dumbbell Box Step Ups, 35/20 lbs 30 Kettlebell Goblet Lunges, 53/35… Read more »
Strength: Deadlift singles – 5×3 at 70%, 70%, 80%, 80%, 85% Deadlift reps should not be touch and go, lets focus on pulling the slack out of the bar, finding our brace and making it the strongest pull from the… Read more »
***Reminder, Bros and Bourbon at 5pm on Strong Side!***
4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat
Squats should not be super heavy,
working on positioning and mobility.
For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks
Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.
