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This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do.  Strength EMOM for 16 Minutes Odd 3 Power Snatches: Add 2.5-5 pounds from the […]

Strength 1RM Turkish Get-Up WOD 10 Rounds for time of  10 Burpees5 Deadlifts  315/205lbs5 Box Jumps 30/24″ Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!

Skill Handstands and Muscle-ups: Work through the following at your own pace. 5 x Freestanding Handstand (with partner if necessary)or 3 x 1 Minute Handstand Hold against  the wall and  5 Max Sets of Muscle-Ups on the Bar or Ringsor5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit […]

Strength Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time. WOD AMRAP in 8 Minutes of  20 Wallball 20/14lbs5 Renegade Rows 40/30lbs A Renegade Row has four movements.  Two strict plank push-ups and alternating pulls with […]

Strength 8×3 Weighted pull-ups If you’re using a band or working bodyweight do 8 sets for max reps.   WOD AMRAP in 15 minutes of  20 Burpees15 Box Jump 24/20″10 Push Press 115lbs/75lbs  

Strength EMOM for 16 Minutes  Odd 3 Squat Cleans ~ 70% of 1RM Even REST WOD 5 Rounds for time of  12 Thruster 95/65lbs200M Run

Strength Deadlift 5×3 WOD AMRAP in 10 Minutes of 20 Alternating Dumbbell Snatch 40/30lbs (Rep is completed when both ends of dumbbell are placed on the ground)10 Toes-To-Bar

Strength 5×2 Split Jerk  WOD AMRAP in 15 Minutes of  30 Double Unders15 Hand Stand Push-Ups10 Front Squats 135/95

WOD “Eva” 5 Rounds for time of 800M Run30 KB Swings 32/24kg30 Pull-Ups Eva is a high volume workout, you can of course choose to scale down Eva to something that is appropriate for you. Whatever you choose it should be something you can keep moving through the whole time (ie. not 150 single pull […]

StrengthTabata Bottom-To-Bottom Squats (hold squat position during 10 second rest periods) WOD 200M Farmer Carry 40/30lbs then 5 Rounds of 10 DB Push Press 40/30lbs10 DB Lunges 40/30lbs (dumbbells held at sides)10 DB Front Squats 40/30lbs then 200M Farmer Carry 40/30lbs Choose a pair of Dumbbells and use them for all of the movements in todays workout. Hang […]