Author: Alex Aguiar

  • June 11, 2020

    At Home WOD Brought to you by A^2. 7 rounds, 1 minute on each station lungessquatsdouble undersrest Workout Notes Today’s workout is twenty-eight minutes long. You will hit each station seven times. The most difficult option would be to add weight for both your lunges and squats. Hold your weight in either the goblet or […]

  • June 10, 2020

    At Home WOD Brought to you by Alex H. “As warm as possible in 6 minutes”6 alternating power snatches3 burpees 1 minute rest “As stretchy as possible in 8 minutes”2 minute standing straddle2 minute right leg pigeon 2 minute left leg pigeon 2 minute puppy dog 1 minutes rest AMRAP 10 minutes10 alternating power snatches5 […]

  • June 9, 2020

    At Home WOD for time 1-2-3-4-5-6…20 power cleanspush-ups Workout Notes Settle in, we have an epic workout for you today. It includes ascending reps of power cleans and push-ups. Here is how it will look: Start with one power clean, then one push up. Next up, two reps of each movement, then three, then four, […]

  • June 8, 2020

    At Home WOD E2MOM for 30 minutes 200m runthen in your remaining time alternate between three exercises: [1’s]- Plank hold[2’s]- V-ups[3’s]- Russian twists *There is no prescribed rest between rounds* Workout Notes Alright, let’s break this thing down. Essentially you have fifteen rounds of work today. Each round will be two minutes long. You will […]

  • June 5, 2020

    At Home WOD AMRAP 15 minutes 2-4-6-8-10-12…bench dipsweighted step-ups Workout Notes Find a sturdy box or bench (or something like it) for today’s workout. At the very least, use chairs for your bench dips and convert the weighted step-ups to weighted lunges. Start the workout with two bench dips. Stack your elbows over your wrists, […]

  • June 4, 2020

    At Home WOD AMRAP 12 minutes 1 alternating devil press1 thruster *EMOM 20 mountain climbers Workout Notes This should be a fun one! Start with a one-arm devil press: essentially a burpee plus a snatch with your dumbbell or kettlebell. You can then go directly into a thruster. Bring your equipment down to you shoulder, […]

  • June 3, 2020

    At Home WOD 10 rounds: 60 seconds on/30 seconds off 10 box jumpsthenmax alternating power cleans Workout Notes Ten rounds. Sixty seconds on. Thirty seconds off. Does it get any better than that? I guess we will find out. Each round is a sprint today. Bang out those ten box jumps quickly. Step ups work. […]

  • June 2, 2020

    At Home WOD AMRAP 20 minutes 50 sit-ups35 push-ups20 alternating pistols Workout Notes No equipment needed for today’s workout. Find your favorite place to workout and get after it! After ten weeks of sheltered workouts, CFD members dominate sit-ups and push-ups. Find a sustainable pace on those sit-ups, and break up the push-ups early. Finish […]

  • June 1, 2020

    At Home WOD 5 rounds for time: 60 double-unders400m run20 snatches Workout Notes We have a “for time” triplet today. Start with sixty double-unders. Scale the number of double-unders so that you are not working for more than two minutes on each set. Single-unders or lateral hops are great scaling options as well. Take off […]

  • May 29, 2020

    At Home WOD 10 rounds for time: 15 box jumps200m run Workout Notes We made it to Friday…barely. Murph on Monday, an impossible workout on Wednesday, one hundred degree heat all week, it wasn’t easy but we wouldn’t have had it any other way. For today’s workout we have ten rounds of fifteen box jumps […]