Team WOD A. In teams of three, complete as many rounds as possible in 15:00 of: 150m Row Sprint 10 Hang Power Cleans (135#/93#) Rest 5:00 B. In teams of three, complete as many rounds as possible in 15:00 of: 10 Push Press (135#/93#) 15 Kb Swings (53#/35#) For both the A and B, team …
Congratulations to Erin Poppenhouse, our Athlete of the Month for September 2018! Erin has been at C3 for nearly three years. In that time she has seen her body, fitness, and overall health improve greatly. Erin is a spirited member of the C3 Community. She brings a positive and encouraging presence to every class she …
September 2018 Athlete of the Month – Erin Poppenhouse Read More »
Strength 5 x 5 Sumo Deadlift Build to a heavy set of 5. Reset at bottom each rep. Conditioning A. 3:00 Max Calorie Row Rest 1:00 B. 9:00 AMRAP 15 Wall Balls (20#/14#) 15 Lateral Bar Hopping Burpees Score = Calories from A plus Reps completes from B
Strength/Accessory 12:00 EMOM Even Minutes: 3 Overhead Squats @ 22×1 Tempo Odd Minutes: 12 Alternating Weighted Box Step-ups (6 each leg) *Choose a weight for the Overhead Squats that allow you maintain a good position at the bottom. *USe two Kbs or DBs for the step-ups. Choose a weight that allows you to move weight …
Strength Every 2:00 for 5 sets: 1 Power Clean + 3 Front Squats + 1 Push Press Build to a heavy complex. Conditoning “Annie Gone Wild” For time: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Toes-2-Bar 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Toes-2-Bar 10 Double Unders 5 Toes-2-Bar
Conditioning Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is to honor those brave individuals.
Partner WOD Partner “Nutts” With a partner complete as many rounds as possible in 30 minutes of: 10 Handstand Push-ups 15 Deadlifts (250#/173#) 25 Box Jumps (30″/24″) 50 Pull-ups 100 Wall Balls (20#/14#) 200 Double Unders 400m Run with 45#/35# Plate This is a variation of the Hero WOD “Nutts” to honor Lieutenant Andrew Richard Nuttall, …
Strength/Accessory 3 sets for quality: Bench Press x 6-8 @ 31×1 Tempo Double DB Single Leg RDL x 10/10 Hollow Hold Flutter Kicks x :30 Conditioning 15:00 AMRAP: 20 Alternating DB Snatches (50#/35#) 20 Single Arm DB Overhead Reverse Lunges (50#/35#) 7 Bar Muscle-ups Scaling: Single Arm Overhead Lunges → Single Arm Front Rack Lunges → Weightless …
Strength 4 x 5 Tempo Back Squats @ 22×1 Complete a Max Effort set of Chin-ups after each round *Attempt to finish slightly heavier than last week’s Tempo Back Squats Conditioning “Rowing with Grace” With a partner – 15:00 AMRAP: Row for Calories At the 3:00 and 9:00 minute mark complete the following: 30 Clean …
Strength A1. Low Hang Power Clean (below knee) x 4-4-3-3-2-2 Rest :30 A2. Tall Box Jump x 3-3-3-3-3-3 Rest :60 Conditioning 3 rounds for time: 600m Run 50 Double Unders 15 Kb Swings (70#/53#) Notes: Goal should be sub 5 minute rounds. Scale run to 400m if needed. Scale 50 Double Unders to 30 Double …
