Announcements Valentine’s Partner Wod Saturday 2/15 8:45 WOD Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: With a partner and a medball: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250212 (Time) – RX – […]
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250211 45:00-55:00 Workout 2: Barbell Cycling 65:00-80:00 Workout 3: Skill I 85:00-95:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that
CAP Compete – Tue, Feb 11 Read More »
Announcements Valentine’s Partner Wod Saturday 2/15 8:45 WOD Clamtown CF – Location – WOD General Warm-up (No Measure) On a 4:00 clock: 3 inchworms 10 lateral hops over a line 10 forward-backward hops over a line 6 alternating Samson stretch lunges On a 4:00 clock: 5 single-arm kettlebell deadlifts/arm 5 push-ups to downward dog 10
Clamtown CF – Location – WOD () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250210 50:00-80:00 Workout 2: Stamina I 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts
CAP Compete – Mon, Feb 10 Read More »
Announcements Valentine’s Partner Wod Saturday 2/15 8:45 WOD Clamtown CF – Location – WOD () General Warm-up (No Measure) 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front Squat (- RX – For load: 3-3-3-3-3 Front squat – INTERMEDIATE – Same
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 200-meter jog/run 10 single-leg toe touches/leg 10 box step-overs :30 mountain climbers 1 set 200-meter jog/run 10 unweighted
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Feb 9 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row :20
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250208 60:00-75:00 Workout 2: Strength III 85:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts
CAP Compete – Sat, Feb 8 Read More »
