Strength 16 minute EMOM (4 sets of each): Minute 1 – Romanian Deadlift x 8 @ 50-55% 1RM Deadlift Minute 2 – Hollow Rock x :30 Minute 3 – Alternating Overhead Reverse Lunges w/ DB or Kb x 8/8 Minute 4 – Side plank x :30-:45 (alternate sides each round) Conditioning 3 rounds for time: 20 …
Congratulations to Ryan Davison, the Athlete of the Month for February! Ryan, a staple of the 5:00am class, has been nothing but a committed member since joining us at C3, and the results are obviously there. Ryan has worked diligently to not only improve his strength and conditioning in the gym, but to also get his …
February 2017 Athlete of the Month – Ryan Davison Read More »
Strength A. 10 minutes to work up to today’s heavy Push Press B. 5 minute EMOM: 5 Push Presses @ 75% of A Conditioning Advanced: 30 Pull-ups 800m Run 20 Chest-2-Bar Pull-ups 800m Run 10 Bar Muscle-ups Intermediate/Scaled: 20 Pull-ups 800m Run 20 Pull-ups 800m Run 20 Pull-ups
Olympic 12 minutes to build to heavy Clean and Jerk (5-6 sets) Strength Front Squat 5 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 3 x 2 @ 85% Conditioning 7 minute AMRAP: 7 Thursters (95#/63#) 7 Bar Hopping Burpees
Partner WOD 2 rounds – for Max Reps: A. 30/24 Cal Row + Max Hang Power Clean (135#/93#) B. 30/24 Cal Row + Max Rep Over the Box Jumps (24″/20#) C. 30/24 Cal Row + Max Rep Alternating Pistols (sub Kb goblet lunges) Notes: While Partner A is rowing, partner B is completing as many …
Strength 3-3-3-1-1-1 Overhead Squat Build to a heavy single. Conditioning CrossFit Games Open 11.1/14.1 10 minute AMRAP: 30 Double Unders 15 Power Snatches (75#/53#)
Strength Deadlift 5-5-5-3-3-3 Build to a heavy set of 3 (9 RPE) Conditioning Reps of 30-20-10: Kb Swings (70#/44#) Toes-2-Bar Box Jumps (24″/20″) Burpees Wall Balls (20#/14#)
Endurance Row 6 x 1:00 for max calories/rest 1:40 between sets Conditioning 5 Sets: 50 Double Unders 15 Handstand Push-ups 10 Front Squats (155#/103#) Rest 1:00 between rounds.
Strength 6 x 3 Power Clean + 1 Jerk Reset each power clean. Build to something that is heavy. Conditioning 5 rounds: 5 Curtis P’s (135#/93#) 10 C2B Pull-ups
Partner WOD Task “Fight Gone Bad” With a partner, with only one person working at a time, complete the following for time: 100 Wall Balls (20#/14#) 100 Power Cleans (95#/63#) 100 Box Jumps (24″/20″) 100 Push Press (95#/63#) 100 Calorie Row
