Strength Push Press 10 reps @ 50% 1RM 8 reps @ 65% 6 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85% Conditioning 2 rounds – each for time: 60/50 Calorie Row 20 Power Cleans (165#/113#) 600m Run Rest 3 minutes between rounds.
Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 5 x 4 @ 80% 1RM Conditioning 5 rounds for time: 9 Thrusters (115#/83#) 9 C2B Pull-ups
Tomorrow’s workout will be held at Bomke’s Patch at 10:00am tomorrow! (weather permitting) Social to follow immediately after. Directions to Bomke’s Patch Partner WOD With a partner, complete as many reps as possible in 20 minutes: 20 Kettlebell Swings (53#/35#) 20 Goblet Squats (53#/35#) 10 Synchro Burpees 2 Lap Run 30 KB Swings 30 Goblet …
Olympic Clean Complex 6 sets – every 2:30: 2 Power Cleans + 2 Front Squats + 2 Jerks Start at 60% 1RM Clean and Jerk, and slowly build to something that is heavy. No misses. Conditioning Complete for time: 800m Run Then reps of 21-15-9 of: Back Squats (155#/103#) Toes-2-Bar *No racks for Back Squats. …
Strength/Accessory 3 rounds: DB Death March x 20 steps Rest :30-:45 Tall Box Jumps x 10 (step-down) Rest :30 L-Sit -or- L-Hang -or- Hollow Hold x :30 Rest :30-:45 Conditioning 12 minute AMRAP: 15 Wall Balls (30#/20#) 12 Deadlifts (225#/153#) 9 Lateral Bar Hopping Burpees
Strength Push Press 10 reps @ 50% 8 reps @ 65% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Conditioning In a 5 minute window, complete the following: 40/30 Calorie Row 25 Kb Swings (60#/44#) Max Rep Bar Muscle-ups (Scale to C2B or standard Pull-ups) -Rest 3:00, complete 3 rounds.
Strength Back Squat 6 reps @ 60% 1RM 4 reps @ 75% 2 rep @ 85% 6 x 4 @ 75% Conditioning Reps of 15-12-9-6-3: Hang Squat Cleans (135#/93#) Strict Handstand Push-ups
Partner WOD With a partner, complete the following: A. 8 minute AMRAP: 100/80 Cal Row Max rep Toes-2-Bars Rest 2 minutes B. 8 minute AMRAP: 120 Wall Balls (30#/20#) Max Rep Box Jumps (24″/20″) Rest 2 minutes C. 8 minute AMRAP: 800m Run (together) Max rep Burpees
Strength 10 minutes, every minute on the minute complete: 3 Deadlifts @ 60% 1RM Conditioning Complete for time: 120 Double Unders 40 Alternating DB Snatches (50#/35#) 800m Run 90 Double Unders 30 Alternating DB Snatches 600m Run 60 Double Unders 20 Alternating DB Snatches 400m Run 30 Double Unders 10 Alternating DB Snatches Scale 2:1 …
Congratulations to Joette Manning, our October 2017 Athlete of the Month! Joette has been at C3 since June of 2016. She may have needed an initial push from her daughter Morgan and husband Kenton to get started, but since it is safe to say Joette has drank the CrossFit Kool-aid! She has done nothing but …
October 2017 Athlete of the Month – Joette Manning Read More »
