WOD – Sun, Apr 13
Clamtown CF – Location – WOD Flex Day
Uncategorized
CAP Compete – Sun, Apr 13
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Apr 13 Read More »
WOD – Sat, Apr 12
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. 250412 (Time) With a
CAP Compete – Sat, Apr 12
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250412 45:00-65:00 Workout 2: Run Double-under 75:00-90:00 Workout 3: Strength III 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is
CAP Compete – Sat, Apr 12 Read More »
CAP Compete – Fri, Apr 11
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: 250411 60:00-70:00 Workout 2: Accessory – I 80:00-90:00 Workout 3: Accessory – lI 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations.
CAP Compete – Fri, Apr 11 Read More »
WOD – Fri, Apr 11
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD Warmup (No Measure) 2 minutes Run/Row/Bike 1 Set 50′ Bear Crawl (25′ Forwards/25′ Backwards) 10 Scap Pullups 1 Set 5 inchworm+Pushup+Downward Dog 10 Kip Swings 1 Set 10 PVC Deadlifts 5 Pullups Power Clean Review 3 Positions Down and
WOD – Thu, Apr 10
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX – For
CAP Compete – Thu, Apr 10
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Apr 10 Read More »
WOD – Wed, Apr 9
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike; perform straight through on one machine OR switch after :60 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows –
CAP Compete – Wed, Apr 9
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the
CAP Compete – Wed, Apr 9 Read More »
