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Category Workouts


WOD 12.20.2014

Twelve movements, performed “like the song.” Do one round of exercise 1. Then one round of exercise 2 and then another round of exercise 1. Then 3, 2, 1, etc. The exercises are: 1 – Walking Lunge 10m 2 – Bear Crawl 10m 3 – Handstand Pushups 4 – Pullups 5 – Situps 6 – …


WOD 12.19.2014

Strength Deadlift 5+ Metcon Helen -or- Jackie Helen will be the ‘default’ workout and we’ll coach to that, assuming the weather is ok. Post time for your choice of Girl to Wodify.


WOD 12.17.2014

Strength EMOM 12 Death by strict Chinup 1,2,3,4,etc When you fail, start over at 1. Score total reps in Wodify Metcon Three rounds of 25 Burpees 12 Hang Power Cleans (135/95) 7 Bar Muscle-Ups Bar MU’s can be scaled with a box and a jump.


Guest Post: Making the Most of Strength Days

Here’s a guest post from CFDV stalwart Don Rugh. Enjoy, and comment below!   Making the Most of Your Strength Days by Don Rugh I don’t know what you think about on strength days, but I know what I do. It’s getting a PR baby! So you get yourself all psyched up, you sign up …


WOD 12.16.2014

Strength Bench Press 10, 8, 6, 4, 2 Barbell Row 10, 8, 6, 4, 2 Record doubles in Wodify. No cheating on the rows! Metcon For time: 10,9,8…1 Wallballs (20/14 to 10’/9′) with 1,2,3…10 Toes to Bar Scale TTB with high hanging leg raises or 2x AbMat situps. Post time to Wodify.


WOD 12.15.2014

Warmup We’re standardizing our warmup! From now on, I want you guys to perform 2-3 rounds of the following each time you come in to the gym: Monostructural: Start the whole warmup with a 2-5 minute bout of monostructural movement. Examples: Running, rowing, skipping rope, some burpees, line touches, etc. Do this one time, or …


WOD 12.13.2014

Strength E2MOM 10 Mins Back Squat x10 Progressive load Score top set Metcon Perform 100 Pushups Each time you break, do ten 10m touches. Score total time


WOD 12.12.2014

Join us for Larry and Kara’s farewell WOD. Details TBD! Don’t forget about their going-away party, being held at John Henry’s in Ardmore on Saturday night, at 7pm.


WOD 12.11.2014

Strength Press 5,4,3,2,1,10 Score 1RM and 10RM in Wodify Metcon 7 Rounds of One minute clock perform one Shuttle Sprint AMRAP C&J (135/95) Rest 30 seconds Shuttle sprint will be setup with cones at 0′, 18′, 24′ & 30′. You must touch the other side of the line with your hand.


WOD 12.10.2014

Metcon Run/row 800m, then.. 5 rounds of 10 CTB Pullups 20 Pistols 30 Double Unders Then, run/row 800m Rowing may be subbed as RX. Regular kipped pullups are considered a scale. Scale pistols with foot against box or holding a band or pole. Dubs are scaled with 90 singles and shamed feelings (GET YER DUBS, YA …

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