Congratulations to our February Athlete of the Month – Maddy Cunningham-Reidy. Maddy has been working hard at C3 for a few years now, and her hard work and persistence is certainly paying off. She is getting stronger and her body composition has improved greatly, particularly over the past 12 months. Maddy has been putting her …
February 2018 Athlete of the Month – Maddy Cunningham-Reidy Read More »
Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 85% Conditioning A. 7 minute AMRAP: 30 Clean & Jerks (155#/103#) Max Rep Bar Facing Burpees with remaining time Rest 5:00 B. 7 minute AMRAP: 50 Bar Facing Burpees Max Rep Clean & Jerks with remaining time …
Partner WOD Working at the same time, each partner must complete the following for time: 1000m Row + 100 Double Unders 800m Row + 80 Double Unders 600m Row + 60 Double Unders 400m Row + 40 Double Unders 200m Row + 20 Double Unders Partners will start at different task – Partner A will …
Strength Back Squat 5 x 5 @ 75% of last weeks 3RM Conditioning 5 rounds for time: 12 Thrusters (95#/63#) 12 Toes-2-Bar 12 Box Jumps (24″/20″)
Partner WOD Complete for time – switching every 1:00 with your partner: 100 Calorie Row 100 Hang Power Cleans (135#/93#) 100 Bar Facing Burpees
Strength/Agility Every :90 for 12:00 (8 sets): 3 Push Press + 10 Lateral Stick Jumps Use a 75%, or 8 RPE for the Push Press. Use a height on the stick jumps that allows you to rebound your reps. Conditioning 12:00 AMRAP: 25 Double Unders (Scale 50 Singles) 25 Air Squats 10/10 Single Arm DB …
Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 20 Kb Swings (70#/53#) 15 Burpee Box Jump Overs (24″/20″)
Strength 10 minute EMOM: 3 Squat Cleans Choose a challenging weight and stick to it for all ten sets. Comditioning ”Josh” For time: 21 Overhead Squats (95#/63#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, …
Strength 3RM Back Squat Conditioning 3 rounds for time: 500m Row 20 Toes-2-Bar 40 Overhead Walking Lunges (45#/35# plate)
Conditioning Partner WOD 12 minutes – As Many Reps as Possible: Row for Calories DB Thrusters (50#/35#) Both athletes working at different stations at the same time. Switch whenever, and as many times as you’d like. Score is total reps. Cash-out 100 V-ups or 100 ABMAT Sit-ups
