3.15.17
Strength Hang power clean 3-3-2-2-2-1-1 Wod Amrap 7 7 Hang Power Cleans 135,95 7 Hspu’s 7 Strict Pull ups
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ok due to the weather 5am and 7am is still a go but looks like storm keeps getting bigger. will be doing updates on cftc members face book page. 5 Rounds: 21 Cal Row 15 Wallballs (20/14#) 9 Deadlifts (225/155#)
Read More »3.13.17
Wod: 500 Double Unders for time. Start a clock at Beginning of each minute perform 3 body weight front squats. post time. on 3.2.1 GO you start with 3 Front squats
Read More »3.10.17
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4[…]
Read More »3.9.17
Strength: Deadlifts 3-3-3-3-3 Rest 1:30 Before Class Pick a skill to work on. Write it on the whiteboard. The Coach will give you progressions and help you with it. Remaining time after Deadlifts work on it. Cash out 3 sets 300m row 90 95%effort 1:30 rest record split times
Read More »3.8.17
Teams of 2, AMRAP 25: 8 Rope Climbs 30 Clean & Jerks 25 Handstand Push-ups 30 Power Snatches 100 Double-unders 30 Overhead Squats 1st Round 75/55# 2nd Round 95/75# 3rd Round 115/85# 4th Round 135/95#
Read More »3.6.17
EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Row Min 3: 7 Wallballs (20/14#) + 5 Strict Hspu Min 4: 40 Double Unders lets focus on these movements opens prep DeadLifts legs and a strong pull Chest up Touch and Go[…]
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Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use[…]
Read More »3.2.17
Strength: 5rm Strict Press 3rm Push Press 1rm Split Jerk Amrap 7 100 double unders 50 sit ups
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