February 2015

Day 6WOD 150228 CFG Open WOD 15.1first come, first served heats @8am9am10am11am   Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a […]

Download 2015-Open-Prep-Guide-1 The Open is now upon us… My first words of wisdom (or caution) are to not compare yourself to Froning and Fraser… that is a very common mistake every year.  Don't show up tomorrow expecting to get 7 rounds of the AMRAP!! Secondly, as you read the prep guide… don't make any drastic

Day 5WOD 150227 WOD – Coach’s Choice    (go to WOD blog to see how to attack 15.1 & 15.1A)

Day 4WOD 150226   

Day 4WOD 150226 warm-up – Coach’s Choice Athletes can start @ A or BA. 6 x 10sec sprint – AD, rest 2min between setsB. 6 x 10sec shuttle sprints, rest 2min between sets-rest as needed-C. EMOM 10:001-3 burpees2-4 bjsd – 24”/20”3-5 kb swings – 24kg/16kg

Day 3WOD 150225    Happy Birthday Lindsay!!!

Day 3WOD 150225 warm-up – Coach’s Choice A. 5 x 20sec row sprint @ 95-100% effort, rest 2min between sets-rest as needed-B. 4 sets, each @ 90% effort, rest 2:30 between sets (barbells are not to exceed 135/95)3-6-9-12t2b/k2eclean to overhead

Day 2WOD 150224   

Day 2WOD 150224 warm-up – Coach’s Choice A1. AMRAP 1:00 – FLR in rings, rest 30sec then A2A2. AMRAP 1:00 – abmat sit-ups, rest 30sec then A3A3. 5 waiter’s bow @ 5121, rest 1min then back to A1, x 2-rest as needed-B. 20 tgu, tough, not for time-rest as needed-C. AMRAP 8:00 @ 90% effort30