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 →

FSCF WOD JAN 19

WAMR-UP 3 ROUNDS 15 BANDED PULL APARTS 5 PUSH UPS 10 KNEELING DB PRESS EA ARM (MED FEEL RANGE OF MOTION) LUNGE LENGTH OF GYM ACCESSORY WORK 4 ROUNDS RX - 30 SEC L-HANG FROM PULL UP BAR BEGINNER - 30 SEC LEG LIFT HOLD REST 30 SEC IN BETWEEN ROUNDS FOR TIME RX 60... Continue Reading →

FSCF WOD JAN18

WARM-UP 2 ROUNDS 10 EA ARM EXTERNAL ROTATIONS BEAR CRAWL LENGTH OF GYM WALKING LUNGES LENGTH OF GYM BUNNY HOPS LENGTH OF GYM STRENGTH 10 MIN TO FIND WORKING WEIGHT AND WORK ON MOVEMENT PATTERN 5 MIN AMRAP BODY WEIGHT BENCH PRESS MET-CON 20 MIN EMOM MIN 1 - 50 DOUBLE UNDERS/75 SINGLES MIN 2... Continue Reading →

WOD FSCF JAN 17

WARM-UP 3 ROUNDS 10 PASS THROUGHS (MOVE IN CLOSER TO FIND STICKING POINT AND TO MOVE PASS RANGE OF MOTION) 10 EA ARM BANDED EXTERNAL ROTATION 10 EACH ARM BANDED UP RIGHT ROW 50 FLOOR PRESS WITH KB MET-CON ROW 800 METERS 20 BURPEES 3 ROPE CLIMBS ROW 600 METERS 15 BURPEES 3 ROPE CLIMBS... Continue Reading →

FSCF WOD JAN 16

WARM-UP BANDED PULL THROUGHS HOLLOWS PASS THE BALL TO A PARTNER MET-CON FOR TIME 50-40-30-20-10 WALL BALLS 10-20-30-40-50 AB MAT SIT-UPS

FSCF WOD JAN 15

WARM-UP BURGENER WARM-UP UPRIGHT ROWS SQUAT MOBILITY STRENGTH FRONT SQAUT 3X5 MET-CON FOR TIME 7 ROUNDS 7 PULL-UPS 6 DEADLIFTS 135/95 5 HANG CLEANS 4 FRONT SQAUTS 3 SHOULDER TO OVER HEAD KICKER! TRY TO NEVER LET GO OF THE BAR ONCE YOU PICK IT UP.

FSCF WOD JAN 12

WARM-UP DYNAMIC STRETCHING EMPTY BARBELL WORK GOING OVER THE THRUSTER AND BAR PATH. FOR TIME 100 DOUBLE UNDERS 21 DB THRUSTER 50/35 RUN 200 METERS 18 DB THRUSTER RUN 200 METERS 15 DB THRUSTERS RUN 200 METERS 100 DOUBLE UNDERS

FSCF WOD JAN 11

WARM-UP 4 ROUNDS 10 EACH SINGLE ARM dB HIGH PULLS 10 EACH SINGLE ARM dB PRESS 10 EACH LEG SAMNSON LUNGE HANG FROM RIG/PULL UP BAR FOR 30 SEC ACTIVE RECOVERY DAY 30 MIN CLOCK ROW at 60-70 % (ABOVE CONVERSTATION PACE) EVERY 5 MINUTES 5 PUSH-UPS 5 RING ROWS

FSCF WOD JAN 10

Warm-up 20 reverse fly 20 pull downs with resistance band 2 rounds :30 sec on the assault bike rest :30 sec :30 sec on the rower rest :30 sec :30 sec on the Ski ERG rest :30 sec FOR TIME 21-15-9 Front squat with kb in each hand 45/30 Ring Dips/bench or box dips GHD... Continue Reading →

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