thursday 3.28.1

IMG 0224 copy

Warm-up:

          TTB/ C+J

           

 

WOD:

Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

 

wednesday 3.27.13

IMG 2197

Warm-up:

          dynamic

Skill:

           turkish get-up

Strength:

        turkish get-up: 4x3 L+R

        L-Sit: 4x 50% effort

        L-Sit leg lift:4x10 L+R

WOD:

         6 amrap

         double unders

         3 burpees every :30

Read more: wednesday 3.27.13
 

tuesday 3.26.13

IMG 0428

Warm-up:

          2 rounds

      10 burpees

      12 power cleans w/ bar

Skill:

           power clean

Strength:

        hspu: 4xME (strict) 

        weighted partner sit-ups: 4x15

WOD:

         10 amrap

         10 power cleans (135/95)

         10 step-ups each leg (24/20)

         5 burpee bar hop

Read more: tuesday 3.26.13
 

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
 

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