7.11.17
Wod 21-15-9 Front Squats 115,75 Hang Power Cleans 115,75 T2b
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3 rounds for time: 75 Double Unders 25 Calorie Row 25 Handstand Pushups * There is a 20 minute time cap. Scale accordingly.
Read More »7.8.17
In teams of 2 complete: 100 KB Swings (53/35) – switch every 25 reps 100 Wall Balls (20/14) – switch every 25 reps 100 Calorie Row – switch every 25 Calories 80 KB Swings – switch every 20 reps 80 Wall Balls – switch every 20 reps 80 Calorie Row[…]
Read More »7.7.17
Deadlift – Heavy Set of 3 Then, For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups
Read More »7.6.17
Front Squat – Heavy Single Push Press – Heavy Single Thruster – Heavy Single EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters
Read More »7.5.17
AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s/53’s)
Read More »7.4.17
Happy Fourth CFTC!! 9am Main Class and 10am Strength and Conditioning Only!! WOD Teams of 3 Complete 1800m Run 75 Power Snatch 115/80 15 Rope Climbs 1800m Run 75 Clean & Jerks 135/95 15 Rope Climbs
Read More »7.3.17
Monday looks like this 5:30am class 6:45 Class 7:45 College Strength Conditioning 9am Class 10am High School Strength Conditioning 12:30 Open Gym 4:45 Open Gym 6pm Open Gym 7:15 no class Tuesday 9am main class 10am Strength Conditioning Only Happy 4th Wod 3 Rounds: 75 DU 50 Air Squats 25/18[…]
Read More »6.30.17
In teams of 2, rotate through the following stations: Complete as many alternating sets as possible in 10 minutes of: 10 Hang Power Cleans (95/65) 10 Thrusters (Partner 1 completes 10 HPC + 10 Thrusters, Partner 2 completes 10 HPC + 10 Thrusters, …) rest 5 minutes Complete as many[…]
Read More »6.29.17
Strength: Squat Snatch -4-3-2-1 1 Push Jerk +1 Split Jerk 4-3-2-1 Back Squats 3-3-3 Cash Out 2 sets: 60 second Front Plank 60 second Side Plank 60 second Sorenson hold
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