Tuesday October 18th, 2016
Strength A1. Push Press 5 x 5 @ 72.5% Rest :30 A2. Bent Over Rows 5 x 8/8 (8 RPE) Rest :60 Conditioning Reps of 24-18-12-6 for time: Kb Swings (70#/53) Alternating Front Rack Lunges (95#/63#)
October 2016
Monday October 17th, 2016
Strength 6 x 5 Back Squats – Every 2 minutes Set 1 – 50% 1Rm Set 2 – 60% Set 3 – 70% Sets 4 through 6 – 75-80%% Conditioning 9 minute AMRAP: 3 Clean and Jerks (135#/93#) 3 Box Jumps (24″/20″) 6 Clean and Jerks 6 Box Jumps 9 Clean and Jerks 9 Box …
Saturday October 15th, 2016
Partner WOD In teams of two, with only one person working at a time, complete as many rounds + reps as possible in 25 minutes: 50 Deadlifts (155#/103#) 50 Handstand Push-ups (sub hand release push-ups) 50 Hang Cleans (155#/103) 50 Alternating Pistols (sub 2 count lunges) 50 Shoulder-to-Overhead (155#/103#) 50 Calorie Row
Friday October 14th, 2016
Strength A1. 5 x 5 Speed Back Squats @ 21×1 Tempo 2 second lower to bottom, 1 second hold at bottom, get back up as fast as possible. Start @ 40% max Back Squat. Build as long as you are fast. A2. 5 x 5 Tall Box Jumps As high as possible. Two foot takeoff …
Wednesday October 12th, 2016
Strength/Accessory A1. 3 x 6 Romanian Deadlifts @ 50%-60% 1RM Deadlift A2. 3 x 8 Parallette Pass Throughs -or- 8 Hollow Rocks + 8 Supermans A3. 3 x 20 Russian Twists w/ Kettlebell Conditioning 2 Rounds for time: 800m Run 50 Abmat Sit-ups 15 Deadlifts (245#/163#)
October 2016 Athlete of the Month – Jill Egiizi
Congratulations to Jill Egiizi on being named C3 Athlete of the Month for October! Jill has been a consistent member of C3 for nearly six years now. She has a contagious, go-getter attitude every time she steps foot in the box. Not only is Jill a positive influence inside the gym, she is a pillar …
Tuesday October 11th, 2016
Strength A1. Push Press 5×5 @ 70% 1RM Rest :30 A2. Strict Chin-ups 5×5 w/ 4 second lower (weighted if possible) Rest :90 Conditioning 5 rounds for time: 15 Kb Swings (60#/44#) 12 One Armed Kb Push Press (6 each arm – 60#/44#) 20 yard Handstand Walk (scale 3 Wall Climbs)
Monday October 10th, 2016
Strength Front Squat 4 x 6 @ 65%-70%-75%-75% 1RM Conditioning Reps of 21-15-9 for time: Power Cleans (135#/93#) 2 count Split Lunges Toes-2-Bars
Saturday October 8th, 2016
Team WOD In teams of three, complete the following: 5k Row 150 Thrusters (95#/63#) 150 Ball Slams (40#/30#) All three teammates can work simultaneously. Switch at will. Once you finish one movement, you can tag team the others until all reps are completed.
Friday October 7th, 2016
Olympic Every :90 – 6 x 3 Hang Snatch Start light, build to something heavy without letting technique suffer. Conditioning “Dirty Thirty 2.0” For time: 30 Box Jumps (24″/20″) 30 Pull-ups 30 Kb Swings (53#/35#) 30 Walking Lunges 30 Toes-2-Bar 30 Push Press (75#/53#) 30 Sumo Deadlifts (75#/53#) 30 Wall Balls (20#/14#) 30 Burpees 30 …