Strength/Skill Work: Muscle-up progressions

WOD

20-16-12-8-4

Kettlebell snatch

For time.

The first round will be 10 on the R and 10 on the L to equal 20 reps.  Rxd with 1.5 and 1 pood kettlebells.   The full squat is NOT required for these kettlebell snatches. The bell must travel from between the legs and be fully locked [...]

Congrats Randy and Emily! Introducting Jacob Randall Kite another future CF Kid!

Strength/Skill Work

Box Jumps: Complete 5 sets of 5 jumps working to add height each set.  Post max height to commehts.

WOD

In three minutes complete:

30 double unders

Immediately followed by max rep push-ups.

Rest 1 minute between rounds.  Complete 4 total rounds.

Post total push-ups [...]

Strength/Skill Work: Snatch (yes, full squat)

WOD

30 reps

squat cleans

for time.

Use 80% of max squat clean not to [...]

Strength/Skill Work: Push jerk

WOD

5 rounds of:

12 shoulder press (Use ~60% of 1RM not to exceed 95lbs/65lbs)

12 toes to [...]

Strength/Skill Work: Deadlift

WOD

3 Rounds of:

400m run

21 kettlebell swings

12 [...]

I hope you all had a restful Mother’s Day.  A big thank you to all the moms at CFA who set the example for their children to lead healthy, productive lives every time they walk in the gym.  They get worn out just watching how hard all of [...]

Strength/Skill Work Double unders: Spend 10 minutes working on the skill.  Then, set a clock for 5 minutes and complete as many double unders as possible.  Remember that they only count when you CLEAR the rope twice per jump.  Post total reps to comments.

Partner WOD

AMRAP in 20 minutes of:

200m Overhead bar carry (65/45lbs)

40 Kettlebell swings (1.5/1 [...]

Strength/Skill: Turkish Get-up

WOD

21-15-9
Overhead squats
Burpees
For time.

OHS: Use ~70% of 5RM not to exceed 95/65lbs.

We last did this workout on 100215.

Remember Friday is Project Red Shirt!

T-Shirt pre-orders will end on Monday!  These are the shirts we are ordering for Project Red Shirt.  There will be a pre-sale running from today until next Monday May 10th.  Pre-ordered shirts [...]