friday 3.1.13


IMG 0252

















Skill:

           muscle ups 


Warm-up:

 suicides: 6',12',18',24'x3

        10 otm

        odd: 5 muscle ups

        even:25 air squats

WOD:

         airdyne: 3x :30 ME rest as needed

        row: 4x200m ME rest a needed

        

Read more: friday 3.1.13
 

thursday 2.28.13


IMG 0281

















Skill:

           Deadlift

Warm up:

w/bar

20 DL

20 lunges

20 tuck jumps

Strength:

otm 10

odd: 5 speed DL (60%)

even: 10 t2b

WOD:

12 AMRAP

50 slam balls (50/35)

40 lunges

30 burpees


Read more: thursday 2.28.13
 

wednesday 2.26.13

IMG 2476

















Skill:

           hspu

Warm-Up:

4 rounds

8 hspu

8 broad jumps

8 v-ups

Strength:

Shoulder press: 4rm

ring row: 4x10 (2sec pause at top)

       

WOD:

                    12 OTM

        odd:  5 s2o (185/125)

        even: ME box jumps (24/20)


Read more: wednesday 2.26.13
 

tuesday 2.26.13

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Skill:

           p.snatch + s. snatch

Warm-up:

             2 rounds

        10 power snatches

        10 ohs

        10 squat snatches


Strength:

ohs: 3rm

WOD:

         10 otm

         odd: 5 squat snatches (work technique)

         even: max push-ups

Read more: tuesday 2.26.13
 

monday 2.25.13

He did it again folks. Next stop (we hope) is the CF Games!

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Skill

           rope climb (5min)

Warm-up:

3 rounds

1 rope climb

2 wall walks

3 chin-ups strict/ negative

4 tuck jumps


Strength:

        OTM 12

        odd: 5 power cleans

        even: 5 c2b pull-ups

WOD:

         8 otm

         8 burpees max du

                                                                 

Read more: monday 2.25.13
 

friday 2.22.13

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Skill:

           power clean

Strength:

        back squat: 1rm

WOD:

         2min ME thruster (135/95)

         1 min rest

         2min ME power clean (135/95)

         1 min rest

         2min ME burpee bar hop

Read more: friday 2.22.13
 

thursday 2.21.13

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Sign up for the open or else you are next!

Skill:

           hspu

Strength:

        12 otm

        5 hspu

        7t2b

WOD:

         12 amrap

         10 burpees

         15 v-ups

         20 plate to overhead (45/25)

Read more: thursday 2.21.13
 

wednesday 2.19.13

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Skill:

           banded good mornings / depth jumps

Strength:

        banded good mornings: 4x20

        depth jumps (12" to 24"): 4x3

WOD:

         3 rounds

         3m on 1m off

         10 dl (155/105)

         10 squat split jumps

         10 rkb swings (53/35)

Read more: wednesday 2.19.13
 

tuesday 2.18.13

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Skill:

           floor press

Strength:

        bent row: 3x8

        floor press: 5x3

WOD:

         10 amrap

         25 push ups

         25 sit-ups

         25 pull-ups

Read more: tuesday 2.18.13
 

monday 2.18.13

Congrats to all the CF RTE 1 athletes who participated Saturday! I am so proud of all of you, can't wait to watch

everyone go at the CF Open WODs.

So thnkful for all the volunteers who donated there time and energy saturday to hlp the event go smoothly. A big

thanks to our head judge Chris Zardas for running flawless comp.

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Skill:

           snatch

Strength:

        power snatch: 3x4 tng ascending (feet must not move)

WOD:

        "Grace"

Read more: monday 2.18.13
 

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