Strength Every 2:30 x 6 sets: 1 Power Clean + 5 Front Squats *Build to a tough set of five on Front Squat. Focus on your ability to keep torso upright throughout. Conditioning 1:00 On / 1:00 Rest x 5 rounds: 10 Deadlifts (225#/153#) Max Rep Burpee Pull-ups w/ remaining time Score = total Burpee …
Team WOD In teams of three, complete three rounds for time of the following: 75/60 Calorie Row 60 Hang Power Cleans (115#/83#) 45 Weighted Box Step Overs (50#/35# DBs) Only one person working at a time, while the other two rest.
Olympic 10 minute EMOM: 2 High Hang Power Snatches *Choose a weight that you can move quickly and efficiently from the hip pocket for two consecutive reps. Conditioning 2 rounds for time: 600m Run 50 Wall Balls (20#/14#) 30 DB Snatches (50#/35#)
Strength A1. Bench Press 4 x 6-8 @ 31×1 Tempo Rest :45 A2. Weighted Kb Sit-ups 4 x 15-20 Rest :90 Conditioning 10:00 AMRAP: 30 Kb Swings (60#/44#) 30 Burpees 30 Alternating Kb Reverse Lunges (60#/44#) 30 Handstand Push-ups Score = total reps
Partner WOD 9/11 Tribute WOD With a partner complete the following for time: Begin with 2977m Row Then 10 Alternating rounds of: 9 Power Clean & Jerk (135#/93#) 11 Box Jumps (30″/24″) Finish with 412 Double Unders One partner is working while the other is resting. Partners may switch out whenever they wish for the …
Strength Back Squat x 4-4-4-4-4 Build to a heavy set of 4 Conditioning For time: 800m Run 30 Front Squats (135#/93#) 30 C2B Pull-ups
Team WOD A. In teams of three, complete as many rounds as possible in 15:00 of: 150m Row Sprint 10 Hang Power Cleans (135#/93#) Rest 5:00 B. In teams of three, complete as many rounds as possible in 15:00 of: 10 Push Press (135#/93#) 15 Kb Swings (53#/35#) For both the A and B, team …
Congratulations to Erin Poppenhouse, our Athlete of the Month for September 2018! Erin has been at C3 for nearly three years. In that time she has seen her body, fitness, and overall health improve greatly. Erin is a spirited member of the C3 Community. She brings a positive and encouraging presence to every class she …
September 2018 Athlete of the Month – Erin Poppenhouse Read More »
Strength 5 x 5 Sumo Deadlift Build to a heavy set of 5. Reset at bottom each rep. Conditioning A. 3:00 Max Calorie Row Rest 1:00 B. 9:00 AMRAP 15 Wall Balls (20#/14#) 15 Lateral Bar Hopping Burpees Score = Calories from A plus Reps completes from B
Strength/Accessory 12:00 EMOM Even Minutes: 3 Overhead Squats @ 22×1 Tempo Odd Minutes: 12 Alternating Weighted Box Step-ups (6 each leg) *Choose a weight for the Overhead Squats that allow you maintain a good position at the bottom. *USe two Kbs or DBs for the step-ups. Choose a weight that allows you to move weight …
