tuesday 3.19.13 NO 6am class!

IMG 1321 copy

Warm-up:

3 rounds         

10 slam balls (50/35)

10 tuck jumps

Skill:

           sdhp

Strength:

        shoulder press: 3rm

WOD:

12 amrap

4 shoulder presses (75/55)
8 sumo deadlift high-pull
12 front squat

Read more: tuesday 3.19.13
 

monday 3.18.13

So proud of all of our CFRTE1 athletes. You guys kicked so much ass on 13.2.

Lets do it agin this week on 13.3.

Warm-up:

          4 min double under practice

Skill:

           power snatch/ttb

Strength:

        back squat: 3rm

        band pull aparts: 4x20

WOD:

         3 rounds

         5 power snatches (165/105)

         10 ttb

         5 burpee bar hops

        

Read more: monday 3.18.13
 

friday 3.15.13

IMG 2559 copy







Skill:

           hanging leg raise

warm-up:

3 rnds

5 burpees

10 air squats


Strength:

       10 otm

       5 back squats @65% off floor

       8 db row

WOD:

         9 amrap

         3-6-9-12-15-18...

         front squats (95/65)

         bar facing burpees

Read more: friday 3.15.13
 

thursday 3.14.13

Shawn finished 13.2 last night with a score of 155reps

imageshawn copySkill:

           s2o/dl/bj

 

WOD:

         10 AMRAP
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Read more: thursday 3.14.13
 

wednesday 3.13.13

Don't forget about Yoga and mobility class today!

IMG 0171












Skill:

           kb swing

Warn-up:

60 partener slam balls  (50/35)

Strength:

        chin-ups: 4x3

        L-sit: 120sec

WOD:

         12 amrap

         400m run

         15kb swings (53/35)

Read more: wednesday 3.13.13
 

tuesday 3.12.13

IMG 2517












Skill:

           sumo deadlift

Warm-Up:

5 otm

8 burpees

Strength:

        sumo DL: 4x3 ascending 

WOD:

        

3 rounds

1min on

wallball

push-ups

walking lunges

rest

Read more: tuesday 3.12.13
 

monday 3.10.13

IMG 0219












Skill:

           t2b

Warm-Up:

3 rounds

10 pushups

10 tuck jumps



Strength:

        12 otm

        odd: 12 pull-ups

        even: 30 double unders

WOD:

         3 rounds

         4 wall walks

         10 t2b

         18 single arm db push press (total) (70/50)

Read more: monday 3.10.13
 

friday 3.8.13

IMG 0189







Skill:

           L-sit

Warm-up:

2 rounds

5 strict pull-ups or 5 negatives

:30 sec squat hold

Strength:

        back squat: 3x5@80%

        L-Sit: 2min

WOD:

         4 rounds

        15 front squats (95/65)

        15 push presses (95/65)

Read more: friday 3.8.13
 

thursday 3.7.13

13.1

IMG 0212Skill:

           snatch

WOD:

         17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

 

wednesday 3.6.13

No Yoga tonight!

Paleo Power meals need to be ordered online by Thursday!

Skill:

           double unders

Warm-Ups:

3min squat hold

1min rest

3min squat hold


Strength:

   2 rounds

             20 hollow rocks

             20 super mans

             20 lunges

   10 brod jumps (6/4)

  20 burpees Strength

WOD:

        "Annie"

Read more: wednesday 3.6.13
 

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