“The Filthy Fifty”

IMG 1948

So proud of all the CFrte1 athletes that competed this weekend (Homebase, Cynergy and North East Championships).

Coach Chris was able to gut out a couple rounds in the final even though he couldn't bend his arms do to spasms/cramping in his arms.

Warm-up:

          coaches choice 

Skill:

           knees to elbows/ plate good morning/ jumping pull-ups (wrist to bar, not mid forarm)

 

WOD:

         For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders 

Read more: monday 9.16.13
 

“Friday the 13th”

 

This video is nuts didnt believe in ghosts until I watch this closely! Need to pay attention.

Warm-up:

          mobility + dynamic

Skill:

           pistol

Strength:

        back squat: 1rm

WOD:

         3 rounds

         20 hspu

         20 pistols

Read more: friday 9.13.13
 

“thursday 9.12.13”

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Warm-up:

          mobility

Skill:

           snatch

Strength:

        snatch: work to a heavy 1

WOD:

         3 amrap

         75% of your 1rm

Read more: thursday 9.12.13
 

“wednesday 9.11.13”

Hey guys wait for me!


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Warm-up:

          Dynamic

Skill:

           ttb/ lever

Strength:

        L-Sit: 4xME

        Lever:4x3

WOD:

         18 amrap

         400m run

         15 ttb

         20 box jumps (24/20)

Read more: wednesday 9.11.13
 

“tuesday 9.10.13”

 Happy B-Day Little Bro!

Warm-up:

          dynamic

Skill:

           thruster

Strength:

        shoulder press: 4x8 

WOD:

         30-20-10

         thruster (115/80)

         burpee bar hop

Read more: tuesday 9.10.13
 

“monday 9.9.13”


Congrats to Matt & Mel and Ryan & Kendra who tied the knot this weekend!


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Don't forget we added a 7pm class on Mondays starting this week. Coinciding with class, Kathryn will be putting on a Paleo workshop with food from Paleo Power meals.


Warm-up:

          8 push-ups/ 8 v-ups/ tuck jumpsx2

Skill:

           v-ups/ bench press

Strength:

        bench press: 5x5

        pull-ups: 3xME c2b or banded w/ slow negative

WOD:

         1 round

         (2m on/ 2m off) 

         ring dips

         push-ups

         v-ups

Read more: monday 9.9.13
 

“friday 9.6.13”

Warm-up:

          banded RDL 15 + Rev band fly 15 x 2

Skill:

           assisted GHR/ DL

Strength:

       assisted GHR: 4x5

       bb bent row: 4x5

WOD:

         5 DL (225/155)

         200 m run

         10 DL

         200 m run

         15 dl

         200 m run

         10 dl

         200 m run

         5 dl

Read more: friday 9.6.13
 

“thursday 9.5.13”1002879 309845689159677_113887226_n

Warm-up:

          8 push-ups/ 8 tuck jumps x3

Skill:

           muscle ups/ transitions

Strength:

        ring dips: 4x8

        pull-ups: 4x4

WOD:

        10 amrap

        5 muscle-ups

        10 hspu (2 45's/ 45's) 

        15 box jumps (30/24)


Read more: thursday 9.5.13
 

“wednesday 9.4.13”

Next Monday 7 pm, Paleo talk with Kathryn. Learn what it can do for you and what the Lurong Challenge is all about. Also starting next week we will be adding a 7 pm class.

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        12 otm

        8 ttb odd

        10 burpees

WOD:

         5 rounds

         200 m run

         12 slam balls

         1 min rest

Read more: wednesday 9.4.13
 

“tuesday 9.3.13”1002183 311389902338589_1659635702_n

We will be starting competitive classes for anyone who wants to partake. The standards you must be able to do are Pull-ups/ snatch 95/65 for reps/ c+j 135/95 for reps. The classes are not coached and do count as one of your classes for the week. They will be held on most Friday nights at 6pm and  most Saturdays at 1030am but not every. If interested shoot me a message before you come. 

Warm-up:

          3 x 5 fs + 3 pj w/ bar

Skill:

          kb snatch

Strength:

        8 otm

        3 front squats ascending

        3 push jerks

WOD:

         5 amrap

         8ea kb lunge (70/53)

         8ea kb snatches

Read more: tuesday 9.3.13
 

Page 27 of 65

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