FSCF WOD FEB 1

WARM-UP 3 ROUNDS 30 BANDED PULL APARTS 10 BANDED EXTERNAL ROTATIONS 10 BANDED UP RIGHT ROWS MET-CON/ACTIVE RECOVERY DAY 15 MIN EMOM MIN 1 - 20-40 DOUBLE UNDERS/ATTEMPT DOUBLE UNDERS MIN 2 - 14 KB FRONT RACK LUNGE WITH TWO KBS MIN 3 - 10-15 CAL ROW/SKI-ERG/ASSAULT BIKE REST 5 MIN 10 MIN AMRAP 50... Continue Reading →

FSCF WOD JAN 31

WARRIOR WEDNESDAY   Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancĂ©e Sarah Saunders, his parents Clay and Jean Thomas, and... Continue Reading →

FSCF WOD JAN 30

WARM-UP 200M RUN 2 ROUNDS 20 PVC PASS THROUGHS 10 EA KNEELING DB PRESS OVERHEAD 10 GOBLET SQUAT PRESS IN THE BOTTOM AUX. TABATA HOLLOW BODY BOLD SUPERMAN HOLD DB BENCH PRESS 5X8 MET-CON 20 MIN AMRAP 200M RUN 10 HAND RELEASE PUSH UPS 10 SIT UPS INCREASE EVERY ROUND BY 10 REPS

FSCF WOD JAN 29

WARM-UP 2 ROUNDS 20 BANDED PULL APARTS OVER HEAD 20 SEC SQUAT HOLD WITH 10LB PLATE 15 PVC SNATCH PRESS STRENGTH OVER HEAD SQUAT 7 X 3 MET-CON 12 MIN AMRAP RX 50 HANG SNATCHES 95/65 150 AIR SQUATS CHEST TO BAR PULL UPS BEGINNER 30 HANG SNATCHES 100 AIR SQUATS PULL UP/INVERTED ROW/RING ROWS... Continue Reading →

FSCF WOD JAN 25

WARM-UP 2 ROUNDS 5 INCH WORMS WITH A PUSH UP 10 GOBLET SQUAT 10 PRESS OVER HEAD WITH KB USED FOR GOBLET SQUAT GO OVER MED BALL CLEAN FOR TIME 0-10 MIN 15 CAL ROW 20 WALL BALLS 20/14 15 CAL ROW 20 PUSH UPS 10-20 MIN 15 CAL ROW 20 WALL BALLS 15 CALL... Continue Reading →

FSCF WOD JAN 23

WARM-UP 3 ROUNDS 10 BANDED REVERSE FLY 10 BANDED CROSSOVER VICTORY 10 BANDED CROSSOVER 90 DEGREE BANDED WALKS 15 FEET FORWARD AND 15 FEET BACKWARDS AUX. HAND STAND PROGRESSION 4 ROUNDS OPTION 1) 3 HSPU WITH 30 SEC HOLD 2) 1 WALL WALK WITH 30 SEC HOLD 3) 30 SEC HAND STAND HOLD ON BOX... Continue Reading →

FSCF WOD JAN 22

WARM-UP 3 ROUNDS 10 BANDED UP RIGHT ROW EACH ARM 10 BANDED EXTERNAL ROTATIONS EACH ARM 10 BANDED INTERNAL ROTATIONS EACH ARM 15 BANDED PULL APARTS 10 KB PRESS OVERHEAD EACH ARM 10 AIR SQUATS STRENGTH 9X2 BACK SQUAT INCREASING IN WEIGHT MET-CON IN HONOR OF THE CROSSFIT OPEN 18.0 21-15-9 DB SNATCH BURPEES OVER... Continue Reading →

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