Blog

BLOG

Paula Jager
10 years 3 months ago

We wish you nothing but the best for this Christmas!! 

Paula Jager
10 years 3 months ago
Partner WOD:

Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.
Paula Jager
10 years 3 months ago
A) CF WOD

B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)
Paula Jager
10 years 3 months ago
Skill: E2MOM for 14 minutes

1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)

Set 1-2: 65% of 1RM

Set 3-4: 75%

Set 5-7: 80%

If you are feeling good after set 5-6, increase to 85% for the last set.
Paula Jager
10 years 3 months ago
A) CF S-WOD

B) CF Metcon

C) 3rounds; 2 rope climbs, 20’ hs walk
Paula Jager
10 years 3 months ago
Skill: Take 20 minutes to build today's Back Squat 1RM

WOD:

Against a 2-minute clock, perform for 12 minutes (6 sets)

200m run

5 Chest to Bar Pullups

8 Burpee Box Jump Overs
Paula Jager
10 years 3 months ago

Warm-Up:  3 handstand holds/attempts, 10 PVC pass-throughs, 10 overhead lunges w/PVC, 10 side-to-side hops over PVC, 5 overhead squats w/PVC, 50-meter high-knee skip, 50-meter back pedal

Paula Jager
10 years 3 months ago
A) Back Squat; 10min EMOM, 2 @ 80%

B) CF Metcon

C) Max Height box jump
Paula Jager
10 years 3 months ago
Individual workout, with DB AHAP, without dropping the weight, (10 burpee penalty per drop)

3 RFT of:

100m farmers carry

100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)
Paula Jager
10 years 3 months ago
A) CF Metcon

B) 3RFT: 10db bench press (you pick weight), 30 double unders