Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set: 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 1 set: 10 burpees 10 box jumps (workout-height box) Pre-workout (Weight) On a 10:00 clock: 1 power clean 1 […]
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
CAP Compete – Tue, May 13 Read More »
Clamtown CF – Location – WOD () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog 5 elbow-to-insteps/leg 10 air squats 10 reverse lunges 10 scap pull-ups 250512 (Time) – RX – 7 rounds for time: 2 rope climbs (15/15 ft) 20 walking lunges 20 hollow rocks
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with
CAP Compete – Mon, May 12 Read More »
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, May 11 Read More »
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250510 45:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with
CAP Compete – Sat, May 10 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 20 Jumping Jacks :20 second plank :20 second Handstand Hold 1 set: 50′ Bear Crawl 10 good mornings 10 Up Downs 1 set: 5 Inchworm w/ Pushup 10 PVC Deadlift 5 Synchro Burpees Clean and Jerk Review 2025 Team Semifinals Workout #1 (Time)
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-80:00 Workout 2: Stamina I 90:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with
CAP Compete – Fri, May 9 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Cindy (AMRAP – Rounds
