3.1.17
In teams of 2, complete 3 sets each of: Partner 1: Row 1000/750 meters Partner 2: AMRAP of 15 Wall Balls + 10 Toes to Bar Once Partner 1 finishes the row, switch places. Repeat for 3 sets each.
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AMRAP 3: 3 Power Cleans (135/95#) 3 Front Squats (135/95#) 3 Push Jerks (135/95#) Rest 3:00 AMRAP 3: 3 Power Cleans(155/105#) 3 Front Squats(155/105#) 3 Push Jerks (155/105#) Rest 3:00 AMRAP 3: 3 Power Cleans (185/135#) 3 Front Squats (185/135#) 3 Push Jerks (185/135#
Read More »2.24.17
Workout 17.1 For time: 10 dumbbell snatches50/35 15 burpee box jump-overs 24/20 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs. If you are not signed up for the opens you[…]
Read More »2.23.17
Bench Press 2-2-2-2-2 building in weight Back Squats 2-2-2-2-2 building in weight Skill 2 min max Double unders
Read More »2.20.17
Opens are here. 5 weeks of fun. regular classes Monday-Thursday. On Thursday the opens wod will be announced and programmed for friday. Friday Night 6pm Class will be for all those who want to come support, compete, help judge and watch CFTC athletes throw down all is invited. Friday Night[…]
Read More »2.16.17
Wod 21-15-9 reps for time: Power Clean (135/95) Front Rack Reverse Lunges* Push Jerk * Lunges are alternating steps. 21,15,9 total reps, not each leg. Yes, you will be doing one extra rep on whichever leg you start with.
Read More »2.15.17
Part 1 Front Squat Build to a 1 rep max in 15 minutes Loading Guidelines: Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 80% Set 5-7: 1 rep @ 85-100% Part 2 For time: Run[…]
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