Thursday, March 5, 2015

2015-03-05


Thursday, March 5, 2015

Meet upstairs and warm up iwth a 500 meter row.  Go downstairs and complete the warm up with 20 PVC Good Mornings, OHS and Pass Through.

OLY

Squat Snatch  3-3-3-3-3
Concentrate on form  Work with 64% of your one rep max

Partner up and critique form issues for each other.


WOD

12 Minute AMRAP

10 Deadlift      135/95
Run 200
15 Good Mornings  45/25
Run 200
20 KBS          53/35
Run 200

Wednesday, March 4, 2015

Tuesday, March 3, 2015

2015-03-03 Squat Cleans and Presses

Tuesday, March 3, 2015

It's a great day to work out outside!!  Meet downstairs for the warm-up and WOD.  Please shuttle some 53 pound KB downstairs.

Warm Up with a 400 run, 15 med ball cleans, 15 Push ups and some stretching

OLY

Squat Cleans   5-5-3-3-3-1

Work on form, add weaight and work toward a 1-rep max for your squat clean.

WOD

12 minute AMRAP

Run 200
10 Goblet Squat   53\35
10 Push Press      95/65
10 Pull ups  


Monday, March 2, 2015

2015-03-02 CF Open 15.1 Variant

Monday, March 2, 2015

Meet downstairs and warm up with a 400 run, 15 squats, PVC pass through and pass-around.



WOD  (Inspired by CF open 15.1)

4 times

15 Toes to Bar
10 Deadlifts  135/95
5 KB Snatch (5 on each side)  53/35
25 DU/50 SU Jump rope

Thursday, February 26, 2015

2015-02-26 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Row 500 meters
200 single unders or 100 double unders


WOD:
Deck of Cards

Hearts:  Push press
Diamonds: Pushups
Spades:  Situps
Clubs:  KBS
Jokers:  10 Burpees

Tuesday, February 24, 2015

2015-02-24

Meet upstairs at 1610

Warm up:
Row 500 meters
20 squats
Hold in plank for one minute

Strength:
Push press 5-5-5-5-5

WOD:

3 Rounds

10 Power cleans
15 Box jumps
50 meter heavy farmer carry

Monday, February 23, 2015

2015-02-23 Front squats and KBS

Meet upstairs at 1610

Warmup:
PVC stretch
1-10 Situps
10-1 Pushups

WOD:
21-15-9
Front squats 135/75
KBS 53/35