Tuesday June 12th, 2018
Olympic 8 x 2 Squat Cleans + 1 Split Jerk Build to a heavy complex Conditioning For time: 1000m Row Then 3 rounds of: 10 Power Snatches (135#/93#) 10 Lateral Bar Hopping Burpees
Monday June 11th, 2018
Strength Back Squat 5 x 5 @ 31×1 Tempo Add 5-10# from last Monday Conditioning 3 Rounds for time: 21 Deadlifts (155#/103#) 15 Toes-2-Bar 9 Shouldler-2-Overhead (155#/103#)
Saturday June 9th, 2018
Partner WOD With a partner complete as many rounds + reps as possible in 30 minutes of: 150 Double Unders (300 singles) 100yd Weighted Walking Lunge (2 x 50#/35# DBs) 50 Pull-ups One partner works, one partner rests. Split up reps as you wish.
Friday June 8th, 2018
Strength A1. 5 x 5 Bench Press @ 21×1 Tempo Goal is to finish heavier than two weeks ago A2. 5 x 5 Tall Box Jumps Start from flat footed position, reset between reps Conditioning For time: 800m Run Reps of 15-12-9: Hang Power Cleans (185#/123#) Burpee Over-the-Box Jumps (24″/20″)
June 2018 Athlete of the Month – Kristen Fernstaedt
Congratulations to C3 Athlete of the Month for June, Kristen Fernstaedt! Kirsten has been at C3 for a year and half. She has been a consistent, hard working member of our community since she fist started. Kristen is not afraid to challenge herself, and she doesn’t shy away from anything outside of her comfort zone. …
June 2018 Athlete of the Month – Kristen Fernstaedt Read More »
Wednesday June 6th, 2018
Strength 15 minutes to build to today’s 3RM Deadlift No touch and go. Guide weight down from top and pause between reps. 3 RM should be found in 6-8 sets. Do not push yourself past proper mechanics. Conditioning For time: 1000m Row 100 Wall Balls (20#/14#)
Tuesday June 5th, 2018
Olympic 8 sets – Every :90: 1 Power Snatch + 1 Squat Snatch Build to a heavy complex, or keep the weight light to moderate. Conditioning 3 rounds for time: 400m Run 21 DB Shoulder-2-Overhead (2 x 50#/35#) 7 Bar Muscle-ups Scale 15 challenging pull-ups for Bar Muscle-ups.
Monday June 4th, 2018
Strength A1. Back Squat 5 x 5 @ 31×1 Tempo 7-8 RPE A2. Bent Over Rows 5 x 10/10 Conditoning Reps of 21-15-9 for time: Squat Cleans (135#/93#) Toes-2-Bar
Saturday June 2nd, 2018
Partner WOD With a partner, complete the following for time: 50 Synchro Abmat Sit-ups 50 Thrusters (95#/63#) 40 Synchro Abmat Sit-ups 40 Thrusters (95#/63#) 30 Synchro Abmat Sit-ups 30 Thrusters (95#/63#) 20 Synchro Abmat Sit-ups 20 Thrusters (95#/63#) 10 Synchro Abmat Sit-ups 10 Thrusters (95#/63#) Notes: Synchronized Abmat Sit-ups – both partners must perform the …
Friday June 1st, 2018
Strength/Gymnastics Every :90 for 12:00 (4 Alternating rounds of each) A1. 5 Overhead Squats A2. 3-5 Bar Muscle-ups -or- 5-10 Kipping Pull-ups -or- 5 Banded Strict Pull-ups w/ 3 second negative *Overhead Squats: Use a challenging weight that you can complete 5 solid unbroken reps with. Conditioning 5 rounds for time: 30 Double Unders 10 …