Monday May 8th, 2017
Strength Back Squat 3-3-3-3-3 •Start at 65% of 1RM and build to heaviest set of three. Conditioning 4 rounds for time: 75 Double Unders 25 Wall Balls (30#/20#)
WOD
Saturday May 6th, 2017
Partner WOD A. 12 minute AMRAP: 10 Handstand Push-ups/Dumbbell Push Press 10 Deadlifts (225#/153#) -Rest 5 minute- B. 12 minute AMRAP: Max Calorie Row *For both AMRAPs, only one person is working while the other rests. For part A, partners will alternate complete rounds. For part B, partners may switch out whenever, and how ever many …
May 2017 Athlete of the Month: Matt McClane
Congratulations to Matt McClane, our May 2017 Athlete of the Month. Matt has been at C3 for just over a year now, but it seems like he has been here forever (I mean that in a good way!). In his time here, Matt has become a fantastic ambassador for us, always introducing himself to new members …
Friday May 5th, 2017
Strength Every 2 minutes for 12 minutes (6 sets): Power Clean x 1.1.1 *Hit three power clean singles, giving yourself about 5 seconds between each. Build to as heavy as possible without missing. Conditioning Complete 2 rounds for time: 800m Run 75 Air Squats 50 Push-ups 25 Pull-ups
Wednesday May 3rd, 2017
Partner WOD Complete 12 alternating rounds (6 each partner) of: 15 Toes-2-Bar 6 Hang Power Snatches (115#/78#) Cash-Out 4 rounds for quality: 10-12 Horizontal Barbell Rows 50′ Handstand Walk/:60 Handstand Hold
Tuesday May 2nd, 2017
Strength 20 minutes to find 1RM Overhead Squat Conditioning 4 rounds for Max Reps: 1 minute Row for Calories 1 minute Max Weighted Pistols (35#/26#) 1 minute Max Burpees Rest 1 Minute
Monday May 1st, 2017
Strength Deadlift 10-10-10-10-10 *Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight. Conditioning 5 rounds for time: 5 Clean & Jerks (205#/133#) 7 Strict Handstand Push-up 9 Chest-2-Bar Pull-ups
Saturday April 29th, 2017
Team WOD In teams of three, complete the following: 300 Wall Balls (20#/14#) 200 Burpee Box Jumps (24″/20″) One person working on the reps, while one is rowing 20/15 calories. The third partner is resting. All partners rotate when the rower is done with his or her task.
Friday April 28th, 2017
Strength A1. 4 x 6 Front Squat @ 60%-65%-70%-72.5% 1RM Rest :60 A2. 4 x 8-10 DB Z-Press (as heavy as possible) Rest :60 Conditioning Complete for time: 30 Power Cleans (125#/83#) 30 Toes-2-Bar 30 Front Squats (125#/83#) 30 Toes-2-Bar 30 Shoulder-2-Overhead (125#/83#)
Wednesday April 26th, 2017
Strength Every 3 minute for 12 minutes (4 sets): 6/6 Single Leg Romanian Deadlift w/ Barbell* 10 Tall Box Jumps (step down each rep) *Start at 25-30% of DL Max, focus on maintaining proper back positioning and keeping weight in the heel. Conditioning 3 rounds – each for time: 25 Kb Swings (70#/53#) 75 Double Unders …