• 110716 Saturday

    110716 Saturday

    Spend 10 minutes warming up back squat, kettlebell swings & box jumps. Then… WOD 5 Rounds of: 6 Back squats (Use ~70-80% of best 4 rep from 110709 NTE your bodyweight) 9 KBS (heavy NTE 2/1.5 pood) 15 Box Jump (At height you can quickly jump on/jump off NTE 24″/20″) Rest 3min b/w rounds. Each […]

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  • 110715 Friday

    110715 Friday

    Strength/Skill Development A1. Dumbbell hang power clean 2-4 reps x 6 sets. A2. Barbell narrow grip high-pull @ 21X2; 3-5 reps x 5 sets. WOD Complete 3 rounds of: 40s DB weighted walking lunge 20s Rest 40s Slammer 20s Rest 40s Pull-ups 1:20 Rest For the walking lunge every 5 ft counts as 1 rep. […]

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  • 110714 Thursday

    110714 Thursday

    Strength/Skill Development Front squat @ 2011; 6-8 reps x 3 sets following warm up sets. Rest 2:30 b/w sets to focus on mobility. WOD Complete 5 rounds for time of: 200m run 12 thrusters (Use 50-60% of thruster from 110623 NTE 95/65lbs) For time. Reminder: CFA”CF Games Party on July 31st!

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  • 110713 Wednesday

    110713 Wednesday

    Strength/Skill Development: A. Reverse lunge @ 20X1; 6-8/leg x 3 sets. Rest 30s b/w legs & 2 minutes b/w sets. B. Spend 10 minutes working on your overhead squat and mobility. Complete sets of 4-7 reps with emphasis on range of motion & efficiency of movement. WOD 21-15-9 Overhead squats Inverse burpees For time. Use […]

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  • 110712 Tuesday

    110712 Tuesday

    Strength/Skill Development A1. Deadlift @ 2311; 2-4 reps x 6 sets. Rest 60s. A2. Dumbbell push-press 3-5 reps x 5 sets. Rest 2-3 minutes b/f returning to A1. Use this time to focus on mobility, abdominal hollows, etc. WOD 400m run AMRAP in 5 minutes of: 5 deadlifts @ 60-70% today’s best NTE 225/155lbs. 7 […]

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  • 110711 Monday “American Idol”

    110711 Monday “American Idol”

    Strength/Skill Development A. Power snatch: Spend 10 minutes working your speed and technique and building to a single. (No press outs!) B1. Goblet squat @ 1011; 10-12 reps x 3 sets. Rest 20s. B2. Double unders in 30s x 3 sets. Rest 60s b/f returning to B1. WOD Complete 7 rounds of: 5 power snatches […]

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  • 110709 Saturday

    110709 Saturday

    Strength/Skill Development: Back squat @ 21X3; 2-4 reps x 6 sets. Rest 30s Kettlebell swings @ 1013; 8-12 reps x 5 sets. Rest ~2 minutes before returning to back squat. WOD Complete 4 rounds of: 9 sumo deadlift high-pull (55/75lbs) 12 hand-release push-ups 200m sprint 60s rest b/w rounds. Post best BS x ?, KBS, […]

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  • 110708 Friday

    110708 Friday

    Strength/Skill Development Hang clean: 2-4 reps x 6 sets. Rest 30s Wide supinated grip chin-ups @ 31X1; 3-5 reps x 5 sets. Rest ~ 2 minutes WOD Complete 3 rounds of the following: 60s Tire jump/stepthrough( both feet in middle. Each time through is 1 rep) 30s Rest 60s Row (calories) 30s Rest 30s Toes […]

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