Congratulations to our November 2017 Athlete of the Month – Ashleigh Roscetti! Ashleigh has been at C3 for just under a year, getting her start with our ladie’s Six Week Challenge Group in January. Since beginning, Ashleigh has done nothing but push herself. It is not often we have members ask to ramp up the […]
November 2017 Athlete of the Month: Ashleigh Roscetti Read More »
Strength Back Squat A. Warm-up: 8 Reps @ 40% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 rep @ 85% B. 8 minute EMOM: 1 rep @ 90% 1RM Conditioning For time: 100′ Weighted Walking Lunge (45#/35#) 30 Handstand Push-ups 100′ Weighted Walking Lunge 20 Handstand Push-ups 100′ Weighted
Monday November 6th, 2017 Read More »
Partner WOD With a partner, complete as many reps as possible in 25 minutes of: 30 Clean & Jerks (135#/93#) 10 Alternating rounds of “Cindy” *1 Round of Cindy = 5 Pull-ups 10 Push-ups 15 Air Squats Partners may split up Clean & Jerk reps between themselves however they see fit. Partners must, however, alternate
Saturday November 4th, 2017 Read More »
Strength Front Squat 10 x 3 @ 75% 1RM – Every :90 Conditioning 4 rounds for time: 20 Wall Balls (30#/20#) 10 yd Handstand Walk (scale 30 yd bear crawl) 400m Run
Friday November 3rd, 2017 Read More »
Strength/Accessory 3 sets: Romanian Deadlift x 6 @ 50-55% 1RM Rest :45-:60 DB Bent Over Rows x 8/8 AHAP Rest :45-:60 V-ups x 15-25 Unbroken Reps Rest :45-:60 Conditioning 5 rounds for time (15 minute cap): 15 Box Jumps (24″/20″) 12 Deadlifts (155#/103#) 9 Hang Power Cleans (155#/103#) 6 Shoulder-2-Overhead (155#/103#)
Wednesday November 1st, 2017 Read More »
Strength Push Press 8 reps @ 50% 1RM 5 reps @ 60% 3 reps @ 70 % 3 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100+% Establishing a new 1RM max today. Conditioning Zombie vs. Humans For time: 500m Row 60 Double Unders 50 Air Squats 40 Push-ups
Tuesday October 31st, 2017 Read More »
Strength Back Squat Warm up: 8 reps @ 40% 6 reps @ 50% 4 reps @ 60% Working sets: 6 reps @ 70% 1 rep @ 90% 6 reps @ 72.5% 1 rep @ 92.5% 6 reps @ 75% 1 rep @ 95% Conditioning 10 minute AMRAP: 10 Dumbbell Thrusters (50#/35#) 5 Bar Muscle-ups Scaling:
Monday October 30th, 2017 Read More »
Partner WOD With a partner, reps of 50-40-30-20-10 for time of: Wall Balls (20#/14#) Deadlifts (155#/103#) Row for Calories *Only one person working at a time. 30 minute time cap.
Saturday October 28th, 2017 Read More »
Olympic 15 minutes to find today’s 1RM Clean & Jerk Build slowly, taking 6-8 sets to find max. Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups
Friday October 27th, 2017 Read More »
Strength/Accessory 3 sets: Dumbbell Weighted Step-ups x 8/8 Rest :60 Strict Chin-ups x 6-8 Rest :60 (Weighted) Plank Hold x :60 Rest :60 Conditioning 5 rounds for time: 12 Weighted Pistols (35#/25#) 12 Toes-2-Bar Scaling Options: Weighted Pistols → Unweighted Pistols → 2 count reverse lunges Toes-2-Bar → Toes-2-Rings/Knee-ups → Abmat Sit-ups
Wednesday October 25th, 2017 Read More »
