Congratulations to Val Roberts, our C3 Athlete of the Month for June 2017. Val has been a part of the #Nooner squad since she started at C3 over three years ago. In that time, we have seen Val improve dramatically. This is a product of hard work and dedication, as she is one the more consistent […]
June 2017 Athlete of the Month – Val Roberts Read More »
Clean Complex Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% 1RM
Friday June 9th, 2017 Read More »
Strength A. 20 minute to establish 3RM Back Squat Finish heavier than May 8th, 2017 B. 2 x 10 @ 75% of 3RM Conditioning Advanced 7 minutes of Max Ring Muscle-ups (sub bar muscle-ups if needed) Intermediate/Scaled 7 minute AMRAP: 6 Pull-ups 9 V-Ups (sub straight leg ABMAT Sit-ups) 12 Push-ups
Wednesday June 7th, 2017 Read More »
Conditioning Complete the following for time: 30 Calorie Row 30 Kb Swings (60#/44#) 30 Burpees -Rest 4 minutes- 25 Calorie Row 25 Kb Swings 25 Burpees -Rest 3 minutes- 20 Calorie Row 20 Kb Swings 20 Burpees -Rest 2 minutes- 15 Calorie Row 15 Kb Swings 15 Burpees -Rest 1 minute- 10 Calorie Row 10
Tuesday June 6th, 2017 Read More »
Strength A1. Deadlift 5-5-5-5-5 – starting at 60% 1RM and building up to a heavy set of 5. Rest :60 A2. 5 x 7 Strict Pull-ups Rest :90 Conditioning Complete 5 rounds for time: 9 Thrusters (135#/93#) 30 Double Unders
Monday June 5th, 2017 Read More »
Partner WOD 30 minute AMRAP: 15/12 Calorie Row 12 Alternating Pistols (sub 20 reverse lunges) 12 Alternating DB Snatches Partners will alternate entire rounds.
Saturday June 3rd, 2017 Read More »
Strength 8 x 2 Cleans from the below the knee – every 2 minutes Taking the bar from the floor, pause 2 seconds just below the patella then clean. Start at 60% Max and build from there. Conditioning For time: 800m Run 50 Wall Balls (30#/20#) 30 Hang Power Cleans (205#/133#)
Friday June 2nd, 2017 Read More »
Strength 10 x 2 Speed Back Squats @ 32×1 Tempo Use 55% of 1RM – Move the weight as quickly as possible on the way up. Perform a set every :90 Conditioning 12 minute AMRAP: 3-6-9-12-15-18-etc.. Burpee Box Jumps Toes-2-Bar
Wednesday May 31st, 2017 Read More »
Strength Push Press 6 x 2 @ 80% Quickly build up to working weight – rest 1 minute between each set Conditioning 5 rounds for time: 15 Kb Swings (60#/44#) 15 Handstand Push-ups *Scale HSPU’s to 10 reps, or 15 Pike Push-ups, or 15 seated dumbbell presses
Tuesday May 30th, 2017 Read More »
“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Scaled option is to complete with a partner, or perform a 1/2 Murph. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed
Monday May 29th, 2017- Memorial Day Read More »
