“friday 8.8.14”

IMG 4903

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-up:

          coaches choice

Skill:

           deadlift

Strength/WOD:

0-5:00min

weighted strict pull-ups ME, 2 rep sets only.

5-25:00

build to heavy 4 deadlift

25-30

rest

30-35:00

ME muscle ups/c2b/kipping pull-ups/negative pull-ups

35-37:00

rest

37-40

ME Burpees 

 

 

 

 

 

Read more: friday 8.8.14
 

“thursday 8.7.14”

IMG 4924

 

Warm-up:

          hip + front rack mobility

Skill:

           squat clean

Strength:

front squats: heavy 3 

WOD:

10 squat clean + jerks (225/155)

50 double unders

10 squat clean + jerks (185/135)

50 double unders 

10 squat clean + jerks (135/95)

50 double unders

(20min time cap)

 

 

 

 

 

Read more: thursday 8.7.14
 

“wednesday 8.6.14”

IMG 4915

 

Warm-up:

          coaches choice 

Skill:

           levers

Strength:

levers:5x5

supermans: 5x15 

banded tri-press down: 3xME

WOD:

4 rounds (3min on/1min off)

12 db snatches (heavy)

:10 sec L-Sit 

8 burpees

 

 

 

 

Read more: wednesday 8.6.14
 

“tuesday 8.5.14”

IMG 4890

 

Warm-up:

          power clean/ hang cleans

Skill:

           power clean/hang power cleans

Strength:

otm 10

1.1 power cleans ascending   

WOD:

400m run

40 c2b/pull-ups/red or purple band

20 hang power cleans (175/120)

400m run

10 min cap if you are not out the door by 9:00 stop and finish with run 

 

 

 

 

Read more: tuesday 8.5.14
 

“monday 8.4.14”

10580674 496234457187465 2926609243288946272 o

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-up:

          dynamic shoulder mobility

Skill:

           ohs

Strength:

bench press: 7x2 @60-70%

weighted sit-ups: 4x15 

WOD:

10 amrap

10 ohs (115/80)

40 dubs

10 box jump overs (24/20)

then 

50 weighted ring dips for time (20db/10db)

 

 

 

 

Read more: monday 8.4.14
 

“friday 8.1.14”

IMG 4854

 

Warm-up:

          dynamic + hip mobility + front rack mobility

           

Strength:

back squat: 5x3 building (2 sec pause squat)

bb strict press: 5x3 

WOD:

8 rounds (1m on 1m off)

5 thrusters (135/95)

run 100m 

ME burpees

 

 

 

 

 

Read more: friday 8.1.14
 

“thursday 7.31.14”

IMG 4812

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Warm-up:

          snatch mobility

Skill:

           hang snatch + power snatch/ fitness: db snatch 

Strength:

build to heavy: hang power snatch + power snatch + hang power snatch + power snatch

Fitness:

build to heavy 2 db snatch

pull-ups: 4x5 (try and match mondays weight)

WOD:

        

21-15-9 Complex

 

For time:
8 deadlifts, 155 lb. 
7 cleans, 155 lb. 
6 snatches, 155 lb. 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb. 
5 cleans, 155 lb. 
4 snatches, 155 lb. 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb. 
3 cleans, 155 lb. 
2 snatches, 155 lb. 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

12 min time cap (if ring muslce up are easier than bar mups, use rings)

 

Fitness:

12 amrap

12 deadlifts

10 ring rows

8 power cleans (same as DL)

6 burpees

 

 

 

 

 

 

 

Read more: thursday 7.31.14
 

“wednesday 7.30.14”

IMG 4749

 Sign up today for our "PR for Pat WOD" Saturday morning.

Warm-up:

          20 banded reverse flys + 200m run x2

Skill:

           ttb

Strength:

otm 10

TTB (pick a number you can sustain for all 10 rounds)

WOD:

50 double unders

400m run

30 rkbs (53/35)

20 slam balls (50/35)

10 wall walks

20 slam balls

30 rkbs (53/35)

400m run

50 double unders

NO CHALK for WOD 

 

 

 

 

Read more: wednesday 7.30.14
 

“tuesday 7.29.14”

IMG 4776

 Guess the CFrte1 athlete!

Warm-up:

dynamic

 

Strength:

speed back squats: 10x2 @65% (fast reps/ 1:30 rest)

 

WOD:

4 amrap

5 hspu (2x45's+10/45+25 both w/ ab mat) 

8 box jumps (30/24)

4 amrap

5 front squats (185/125)

8 box jumps (30/24)

 

 

 

 

Read more: tuesday 7.29.14
 

“monday 7.28.14”

IMG 4745

 

Warm-up:

          dynamic + shoulder mobility

Skill:

           sumo deadlift

Strength:

sumo deadlift: heavy 4

chin-ups: 4x5 

WOD:

100 db snatches (70/50)

3 burpees every minute 

(10min cap)

 

 

 

 

Read more: monday 7.28.14
 

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