SAT 140726

Posted: 26th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Pecs, Thoracic
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Band: Shoulder Internal Rotation

2. DYNAMIC WARM UP
- Inchworm
- Side Straddle Step
-
- Iron Cross
- Scorpion
- PVC Shoulder Passes
- PVC Shoulder External Rotation

21-15-9 COMPLEX
For time:
- 8 deadlifts, 155 lb.
- 7 cleans, 155 lb.
- 6 snatches, 155 lb.
- 8 pull-ups
- 7 chest-to-bar pull-ups
- 6 bar muscle-ups
- 6 deadlifts, 155 lb.
- 5 cleans, 155 lb.
- 4 snatches, 155 lb.
- 6 pull-ups
- 5 chest-to-bar pull-ups
- 4 bar muscle-ups
- 4 deadlifts, 155 lb.
- 3 cleans, 155 lb.
- 2 snatches, 155 lb.
- 4 pull-ups
- 3 chest-to-bar pull-ups
- 2 bar muscle-ups

THU 140724

Posted: 24th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Pecs, Thoracic
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Band: Shoulder & Elbow Flexion

2. WOD
For time:
- Row 3000m
- 300 Double Unders
- Run 3 miles

WED 140723

Posted: 23rd July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Pecs, Thoracic
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Band: Shoulder & Elbow Flexion

2. GYMNASTICS
A. 4X48sec
- Arch Body Hold > Standing Hip Circles
4X12 reps
- Hinge Row > One Arm Lat Lean

B. 4X48sec
- Bent Hollow Body Hold > Cat/Cow
4X12reps
- Scapular Shrugs > Swivel Hips
- Incline Pushup > German Arm Swing

3. WOD
- Overhead Squat 1-1-1-1-1-1-1 reps (7X1)

4. AFTER PARTY
- Tabata Row, 20:10X8 intervals – Max Effort
- Flexibility (middle, R-side, L-side, pancake splits)

TUE 140722

Posted: 22nd July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Pecs, Thoracic
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Band: Shoulder & Elbow Flexion

2. DYNAMIC WARM UP
- Row 1000m

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- Squat Snatch, 1RM

4. WOD
5 rounds for time:
- 10 Deadlifts (225/155#)
- 20 Wallball Shots (20#@10′/14#@9′)

MON 140721

Posted: 21st July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Pecs, Thoracic
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Band: Shoulder & Elbow Flexion

2. GYMNASTICS
4X48sec
- Bent Hollow Body Hold > Cat/Cow
4X12reps
- Scapular Shrugs > Swivel Hips
- Incline Pushup > German Arm Swing

3. WEIGHTLIFTING
- Squat Snatch, 1RM

4. WOD
- Max reps shoulder press (135/95#)
- Max reps L-pull-up
- Max reps shoulder press (115/85#)
- Max reps strict pull-up
- Max reps shoulder press (95/65#)
- Max reps chest-to-bar pull-up
- Max reps shoulder press (65/45#)
- Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.

SAT 140719

Posted: 20th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Squat Stretch
- Band: Shoulder & Elbow Flexion

2. GYMNASTICS
HANDSTAND SERIES
- Wrist Stretches
- Wrist Exercises
4X36 sec
- Tripod
- Seated PVC Shoulder

3. WEIGHTLIFTING
- Squat Snatch, 1RM

4. WOD
Back Squats 5-5-5-5-5 reps

FRI 140718

Posted: 18th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Squat Stretch
- Band: Shoulder & Elbow Flexion

2. GYMNASTICS
HANDSTAND SERIES
- Wrist Stretches
- Wrist Exercises
4X36 sec
- Tripod
- Seated PVC Shoulder

3. WEIGHTLIFTING
- Squat Clean Thruster, 1RM

4. WOD
For time:
- 30 Thrusters (95/65#)
- 20 GHD Sit-ups
- Run 400m
- 20 Thrusters (115/80#)
- 30 GHD Sit-ups
- Run 400m
- 10 Thrusters (135/95#)
- 40 GHD Sit-ups
- Run 400m

WED 140716

Posted: 16th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Barbell: Sink Stretch
- Band: Shoulder Internal Rotation
- Box: Hip Flexion > Pigeon
- PVC: Shoulder Passes
- PVC: Shoulder External Rotation

2. DYNAMIC WARM UP
- Row 5 min

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- 5X3 POS Squat Snatch

4. WOD
AMRAP 20 MIN:
- 3 Hang Power Clean (185/135#)
- 6 Strict Ring Dips
- 9 Box Jumps (30/24″)
- 27 Double Unders

TUE 140715

Posted: 15th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- PVC & Tennis Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Box: Lats

2. GYMNASTICS
A. Foundations Series
4X36sec
- Arch Body Hold > Standing Hip Circles
4X9 reps
- Hinge Row > 1 Arm Lat Lean

B. Ring Support, accumulate 2 min

3. WEIGHTLIFTING
Press 3-3-3-3-3 reps

4. WOD – “HELEN”
3 rounds for time:
- Run 400m
- 21 Kettlebell Swings (53/35#)
- 12 Pull-ups

MON 140714

Posted: 14th July 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, Thoracic, Lats
- Ball: 1st Rib
- Rack: Calves
- Couch Stretch
- Rings: Pecs
- Band: Track Hamstring
- Box: Lats

2. GYMNASTICS – FOUNDATIONS SERIES
A. 4X36sec
- Arch Body Hold > Standing Hip Circles
4X9 reps
- Hinge Row > 1 Arm Lat Lean

B. 4X9reps
- Tuck Ups > Stiff Legged Windmill
- Deck Squat > Skier

3. WEIGHTLIFTING
- Hang Power Clean, 1RM
Then, 5 reps EMOM for 5 min
- Hang Power Clean, 70% of 1RM

4. WOD
Deadlifts 3-3-3-3-3 reps