Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 5 shuttle runs 5 plank to downward dogs 10 banded pull-aparts 5 push-up + plank reach throughs 10 banded pass-throughs 250308 (AMRAP – Rounds and Reps) With a partner, split reps as desired: – RX – AMRAP 20: 30 burpees 20 alternating DB […]
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Mar 6 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 2:00 row, bike, ski, or jog (slow) 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 2:00 row, bike, ski, or run (faster) 250306 (12
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250305 40:00-55:00 Workout 2: 250306 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration
CAP Compete – Wed, Mar 5 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 pull-to-stands – Rest the remainder of each interval. 1 set: 10 lying hip crossovers 10 alternating scorpion stretches 10 alternating
Announcements Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA Or use the forms at the desk! By Tuesday, March 4th Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250304 40:00-55:00 Workout 2: Stamina I 65:00-80:00 Workout 3: Strength III 85:00-95:00 StretchingFocus – Macro: Gas Pedal – Expect to
CAP Compete – Tue, Mar 4 Read More »
Announcements Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA Or use the forms at the desk! By Tuesday, March 4th Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 steps banded monster walk forward 10 steps banded monster walk back 10 banded hip bridges 10 sumo stance good mornings 10
Announcements Register for the CrossFit Open here: CrossFit.com Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA Or use the forms at the desk! By Tuesday, March 4th Clamtown CF – Location – WOD () General Warm-up (No Measure) 1 set: 200-meter run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating
Announcements Register for the CrossFit Open here: CrossFit.com Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA Or use the forms at the desk! By Tuesday, March 4th Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Nancy 50:00-75:00 Workout 2: Strength I 85:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus
CAP Compete – Mon, Mar 3 Read More »
Announcements Register for the CrossFit Open here: CrossFit.com Order your Spring Gear at https://form.typeform.com/to/c6xZ8kKA Or use the forms at the desk! By Tuesday, March 4th Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: :30 band pull-aparts 10 hand-release push-ups 10 kettlebell deadlifts :15-:30 handstand hold or pike handstand hold 10 kettlebell
