Tuesday, April 22, 2014

2014-04-23 Running Rain or Shine

 Wednesday, April 23, 2014

Move the rowers upstairs and warm up with a 500 meter row

Strength:

Back Squat with 60-70 percent of your one rep max 5-5-5

WOD (Downstairs-take your kettle bell)

3 Rounds of the following (53/35)

Run 200
20 pull ups
Run 200
20 SDHP 
Run 200
20 Goblet squats

The 200 meter run will be from the covered area pull up bars, east to the retaining wall and back.

2014-04-22



Warm up with 100 Double unders or 200 singles
Give the DU's at least 20 attempts

Strength:

Push Press-Find a 3 rep max and then do 3-3-3-3

WOD: 12 minute AMRAP
          
 5 Curtis P's (Bar must go to floor at start of each Curtis P)
10 HR Push ups
15 med ball sit ups

Monday, April 21, 2014

2014-04-21 Festivus Games Flashback


Meet downstairs with all of the bars, clips and weight to set up for the people we have on hand.

Warm-up with a 400 meter run

Strength: Squat clean 4-4-4-4 with a moderate weight.  The 4th rep should be a challenge

WOD:

This was the final workout to decide the top finishers at the CF Festivus Games this weekend.  Its fast, but tough.

30 Back Squats
30 deadlifts
30 thrusters

For time
(95/66)

Thursday, April 17, 2014

Bench press work

2014-04-17

Meet upstairs at 1610

Warm up:
PVC stretch
10 squats
10 sit ups
10 superman
10 pushups
Row 250 meters

WOD:
Bench press: 5-5-4-4-3-3-3-2-2-2-1

Wednesday, April 16, 2014

WOD with some dumbbell snatches

2014-04-16

Meet upstairs at 1610

PVC warm up
1000 meter row
200 single unders


WOD:
4 Rounds of:

20 One handed Dumbbell snatches (10 each side)
15 KBS
20 Box Jumps

Tuesday, April 15, 2014

Core With a Little Running

2014-04-15

Meet upstairs at 1610
Row 500 meters

Then the following at the center atrium:
20 meter bear crawl
20 meter toe touch
20 meter crab walk
20 meter run

Meet downstairs for 3 Rounds of:
15 Knees to elbow
6 plyo pushups
Run 200 meters

Monday, April 14, 2014

2014-04-14


Meet downstairs at 1610

PVC warm up
Run 400 meters

EMOM 10 minutes of:
10 pushups
10 KBS

Then:

3 Rounds of:

10 pull ups
10 front squats
10 burpees