by Kevin Ogar | Feb 16, 2017 | WOD
-Face down, Ass up, that’s the way we do HSPUs Weightlifting: 7x1 Power Clean (Work up to a Daily 1RM) WOD: 10AMRAP: 5x Power Cleans (205/135# or 75% D1RM) 10x HSPU Core Stability: 5x ME Kipping TTB Rest 2 Minutes Between Sets ...
by Kevin Ogar | Feb 15, 2017 | WOD
Gymnastics: Wrist Stretches (Front & Back) 2 Rounds: Upward Facing Dog/Child’s Pose Thread the Needle Shoulder Stretch (Knee Side-to-Side) Seated Straddle (Walk Hands Out) Straddle (Side-to-Side) Butterfly (Forward & Back) Pike Shoulder Bridges Downward Facing...
by Kevin Ogar | Feb 14, 2017 | WOD
***Last Day to Sign Up for Bod Pod (2017FEB18)*** (CFWT Membership Not Necessary) Don’t Forget tomorrow we will be retesting the Whole30 Workout tomorrow (Thursday) so don’t go off the hinges immediately when you wake up! Come work out first!!! Strength:...
by Kevin Ogar | Feb 13, 2017 | WOD
***Sign Up for Bod Pod (2017FEB18)*** (CFWT Membership Not Necessary) Gymnastics: 2 Rounds Flexion & Extension: 10 x Front Raise Extension and Flexion 10 x Back Raise Extension and Flexion (PVC) WOD: 50-Calorie Row 40x Wallballs (20/14#) 30x Deadlift...
by Kevin Ogar | Feb 12, 2017 | WOD
-ALL THE DUMBBELLS!!!! ***Sign Up for Bod Pod (2017FEB18)*** (CFWT Membership Not Necessary) Strength: Back Squat APRE3 50% of 3RM x 6 75% of 3RM x 3 100% of 3RM x ME Adjusted Weight Based on 3rd Set x ME WOD: Adapted from WheelWOD Dumbbell...
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