Olympic Clean Technique Complex 10 minute EMOM: 1 Clean Pull + 5 second Hold right above knee + 1 Squat Clean Keep the weight manageable, thinking technique first. Start at 50% max clean & jerk. Do not exceed 70%. Conditioning 3 rounds for time: 400m Run 20 Alternating Front Rack Reverse Lunges (125#/83#) 15 Shoulder-to-Overhead […]
Tuesday July 12th, 2016 Read More »
Strength 4 x 5 Front Squats @ 32×1 tempo – 75% 3RM Conditioning 3 x 3 minute AMRAPs: 7 Pull ups 7 Kb Swings (70/53) 7 Goblet Squats (70/53) Rest 2 minutes between rounds.
Monday July 11th, 2016 Read More »
Team WOD In teams of three, complete 4 rounds of the following: Athlete 1 completes 250m Row – The rower is the pacesetter for the workout Athlete 2 completes AMRAP Power Cleans (135#/93#) Athlete 3 completes AMRAP Wall Balls (30#/20#) Once the rower is finished, all athletes rotate. The goal is to finish as fast
Saturday July 9th, 2016 Read More »
Congratulations to Danyelle Felchner, C3’s July Athlete of the Month! 1. In general, what is your background? I grew up in Chatham and now live in Springfield with my hubby/high school sweetheart and 2 aussie shepherd pups! 2.Age, Occupation? 28, Marketing/Social Media Coordinator at Systemax 3. How did you get to know about
July 2016 Athlete of the Month – Danyelle Felchner Read More »
Olympic 5 x 3 Hang Power Snatch @ 60-70% Max Snatch or 6-7 RPE Move bar quickly. Do not exceed 70%. Strength Push Press 4 x 4 @ 75%-80%-85%-90% 3RM Conditioning Reps of 21-15-9 for time: Overhead Squat (115#/78#) Toes-2-Bar
Friday July 8th, 2016 Read More »
Reminder that ROMWOD is at 6:30am every Thursday morning! Each Thursday, we complete our Warrior routine, which is approx. 45 minutes. This is great post track WOD. Track WOD – Week 5 Group: 6-minute run test on track. Run as far as possible in 6 minutes. 5 minute recovery. Then 4 X 400 m @
Thursday July 7th, 2016 – Track WOD Read More »
Strength A1. 4 x 8 Romanian Deadlifts @ 50-60% 1RM Deadlift Rest :60 A2. 4 x 8-10 Strict Handstand Push-ups (or challenging HSPU’s) / Seated KB Press Rest :60 Conditioning A. 3 rounds – Complete the following in a 2:30 window 12 Deadlifts @ 55% 1RM Max Meter Row w/ remaining time Rest 2:30 between sets
Wednesday July 6th, 2016 Read More »
Olympic 12 minutes to find Max Clean & Jerk Strength 5 x 3 Front Squat – building to 3RM Conditioning 2 rounds for time: 800m Run 50 Air Squats
Tuesday July 5th, 2016 Read More »
Reminder that we will be closed Monday, July 4th to celebrate the birth of our wonderful country. Partner WOD “Fourth Of July 2016” With a partner, complete the following for time: Begin with a 1776m Row Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner: 7 rounds of: 7 Handstand push-ups
Saturday July 2nd, 2016 Read More »
ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th. Have a happy and safe Independence Day! Congratulations to C3’s Emily Maulding for graduating from the Illinois State Police Academy this weekend. Emily is now a Sangamon County Deputy. We are proud to say Emily won the Physical Fitness Award for being the fittest in
Friday July 1st, 2016 Read More »
