monaday 3.25.13

IMG 0454

Warm-up:

          3rounds (w/bar)

           8 front squats

      8 strict press

      8 bent over row

Skill:

           muscle-ups

Strength:

        front squat: 5rm

        ring row:4x12

WOD:

         12 otm (each min starts with 10 mountain climbers)

         odd: 3 muscle ups

         even: push-ups

Read more: monaday 3.25.13
 

friday 3.21.13


IMG 0460

Warm-up:

         

2 rounds

3 wall walks

8 tuck jump

15 grasshoppers

Skill:

           kb snatch

Strength:

        pull-ups:3rm

        kb snatch: 3x8 @ (53/35)

WOD:

         5 rounds

        :30 on :30off

        kb swings

        burpee

Read more: friday 3.21.13
 

“thursday 3.21.1

IMG 0162

Warm-up:

3 rounds         

2 pull-ups

3 dips

4 air squats

10 doubles/ 20 singles

Skill:

           wall ball / double unders

 

WOD:

12 amrap
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Read more: thursday 3.21.13
 

wednesday 3.20.13


IMG 0163

Warm-up:

          ten laps around gym

Skill:

           hollow rock / superman

Strength:

        hollow rock: 4x20

        superman: 4x20 (hold 2 sec)

WOD:

         12 OTM

         odd: 4 burpees + 10 push-ups

         even: 4 burpees + 10 RKB Swings (53/35)

Read more: wednesday 3.20.13
 

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
 

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