Monday October 1st, 2018
Strength Back Squat 5 x 2 @ 85% 2RM from last Monday Conditioning For time: 21 Dumbbell Thrusters (50#/35#) 600m Run 15 DB Thrusters 600m Run 9 DB Thrusters
September 2018
Saturday September 29th, 2018
Partner WOD With a partner, complete both of the following for time: A. Team Series WOD #8 30 Synchronized Toes-2-Bar 40 Synchronized DB Snatches (50#/35#) 50 Synchronized Dumbbell Box Step-ups (2 x 50#/35# DBs – 24″/20″ box) 40 Synchronized DB Snatches 30 Synchronized Toes-2-Bar 15:00 Time Cap – Rest until the 20:00 mark B. Team …
Friday September 28th, 2018
Strength A. Every 2:00 for 3 sets: 3 Hang Power Snatches @ 50-60% B. Every 2:00 for 3 sets: 2 Hang Power Snatches @ 65-75% C. Every 2:00 for 3 sets: 1 Hang Power Snatch @ 80+% Conditioning Reps of 21-15-9 for time: C2B Pull-ups Box Jump Overs (24″/20″)
Wednesday September 26th, 2018
Olympic 10 sets – Every :90 1 Clean Pull + 2 Hang Squat Cleans + 1 Jerk Build to a heavy complex. Conditioning Open Workout 13.4 7:00 AMRAP: 3 Clean n’ Jerks (135#/93#) 3 Toes-2-Bar 6 Clean n’ Jerks 6 Toes-2-Bar 9 Clean n’ Jerks 9 Toes-2-Bar 12-12, 15-15, etc., Score = total reps completed …
Tuesday September 25th, 2018
Strength 4 sets: 1-1-2 DB Bench Press x 8-10 Rest :45 Max Set Chin-ups Rest :60-:90 Conditioning For time: 500m Row 25 Burpees 800m Run 25 Burpees 500m Row
Monday September 24th, 2018
Strength A. 15:00 to build to today’s 2RM Back Squat B. 4 x 3 @ 80% of 2RM Back Squat Conditioning 5 rounds for time: 12 Wall Balls (30#/20#) 30 Double Unders
Saturday September 22nd, 2018
Partner WOD A. CF Team Series Event 3 Reps of 21-15-9: Synchronized Pull-ups Synchronized Deadlifts (225/153) *15:00 time Cap -Rest till the 20:00 Mark B. CF Team Series Event 1 7:00 AMRAP: Synchronized Bar Facing Burpees
Friday September 21st, 2018
Strength Every 1:30 x 8 sets: 1 Power Snatches + 3 Overhead Squats *Choose a weight that is challenging yet manageable and use that for all eight sets. Conditioning CF Team Series Event 4 5 rounds for time: 50 Double Unders 50′ Overhead Walking Lunge (50#/35# DB) This can be done as an individual workout, …
Wednesday September 19th, 2018
Conditioning “Open WOD 14.4” 14:00 AMRAP: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Ring Muscle-ups Scaling: Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups Power Cleans 135#/93# → 115#/78# → 95#/63# Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups Compare to April 25th, 2018 Cash-Out/Core Stability Complete 3-4 Rounds – Not for time: 15-20 Weighted …
Tuesday September 18th, 2018
Strength Every 2:00 for 12:00 (6 sets): 1 Power Clean + 3 Push Presses Like yesterday, build to a touch set of three for the Push Press. No jerks. Conditioning 3 Rounds for time: 400m Run 10 Box Jumps Overs (24″/20″) 10 Single Arm DB Push Press – Left Arm (50#/35#) 10 Box Jumps Overs …