Don't forget, next Tuesday is the LAST DAY TO ORDER!
"Elizabeth"
21-15-9 for time:
Squat Cleans (135/95)
Ring Dips
1. Clean Pull 3x3 @ 110% 1RM Clean
2. Plank Holds :30/:30/:30/:30 - Center/Left/Right/Rest
3. Hydrate or Die
Sometimes the simplest combination proves to be the most potent.
Teams of two, AMRAP 15:00
Partner 1 - 200m Odd Object Run (Medball or Sandbag)
Partner 2 - AMRAP until partner returns:
10-20-30-40-50-etc
Burpees
DB/KB Box Step Overs (24/20'' Box - you choose Weight)
T2B/K2E
*Partner 2 chips away at AMRAP until Partner 1 returns, then swaps out and Partner 1 picks up where Partner 2 left off.
1. Bike/Row 4x2:00 on/1:00 off
2. GOAT Work
3. Mobility
Organized chaos.
Against a 25:00 Clock
(0-9:00)
Snatch - Every :45 perform 1 rep @ 70% 1RM
-Rest 4:00-
(14-25:00)
12:00 to complete:
Back Squat 2-7-2-7-2, climbing
(Ex: 2 reps @ 300, then 7 reps @ 200, then 2 @ 305, then 7 @ 205, ending with 2 @ 310)
1. L-Sit Holds x 10 sets @ max effort
2. Barbell Side Bends 3x15-20 reps
3. Mobility (stretch/roll out)
The crew from yesterday before tackling Murph.
"Pirates Booty"
4 RFT:
15 Calorie Row
20 KB Swings (70/53)
25 GHD Sit Ups
1. Strict Press 3-3-3
2. Push Press 3-3-3
3. Barbell Curls 5x5
Lt. Michael Murphy - KIA June 28, 2005 - Kunar Province, Afghanistan
**Attention all: ONE (1) Class today, begins at 11:00am and runs until everyone is done. First heat kicks off at 11:45, following a Memorial Day presentation at 11:40. See you all at the gym!!
"Murph"
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*Partition reps as needed.
**If you have a 20# vest or body armor, wear it.
Mr. Leary moving some WEIGHT!
"Muddled Mind"
For time:
100m Run
21 Deadlifts (225/155)
100m Run
21 Box Jumps (24/20)
100m Run
21 T2B
100m Run
15 Deadlifts (225/155)
100m Run
15 Box Jumps (24/20)
100m Run
15 T2B
100m run
9 Deadlifts (225/155)
100m Run
9 Box Jumps (24/20)
100m Run
9 T2B
100m Run
1. E3M x 3 sets
20/14 Calorie AD
30 Double Unders
50' Sled Push (Heavy)
2. Bench Press
5-5-3-3-1-1-3-3-5-5
Kelly smashing HSPU like you read about.
General (5:00)
*Coaches Choice
Mobility (5:00)
-Hip Complex
-Up/Downward Dog + Hip Opener
-Side Lunges
-Arm Circles & Bear Hugs
WOD Prep - 15-20:00
1. Ring Dip Review/Drill
2. Rowing for Calories
3. 2 Rounds:
Rd. 1 - Casual Pace:
Row 5 Cal
5 Wall Ball
5 Ring Dip
5 Burpee
-Rest 1:00-
Rd. 2 - Increasing Tempo:
Row 3 Cal
3 Wall Ball
3 Ring Dips
3 Burpees
-Rest 1-2:00-
"Control Freak"
4 RFT:
15/10 Calorie Row
15 Wall Balls (20/14)
15 Ring Dips
15 Burpees
Mobility and Core work - you pick
Start from the bottom, work your way up. Each level is dependent on the previous one. Higher levels are impossible without a solid and sturdy foundation.
Cone Drill Warm Up (3:00)
Junkyard Dog Warm Up (3:00)
-Hop Drill
-Over/Unders
Clean & Jerk Prep/Loading (15:00)
EMOM x 10
1 Clean & Jerk, climbing
*Start at ~60% 1RM and climb each set as you see fit
-Rest 5:00-
"Grace"
For time: (10:00 Cap)
30 Clean & Jerks (135/95)
1. Tempo Front Squat 4x2, across @ 33x3
2. Weighted Hip Extensions 3x12-15
3. Dumbbell/KB Rows 3x8, per arm
Mr. Wagstaff showing off his ninja like abilities on our newly hung pegboard!
General Warm Up (5:00)
-Circle Drills (see whiteboard)
Air Squat Prep/Review/Drill (5:00)
-Review Points of Performance and Drill
Push Up Prep/Review/Drill (3:00)
-Review/Drill
Pull Up Prep/Review/Drill (7:00)
-Dead Bug/Superman (on floor)
-Dead Bug/Superman (on rig)
-Front/Back + Knees High & Pull Down
-Hip Open Drill (on floor)
-Full Pull Up (front/back + knees high, pull and open hip)
-Push away from the bar (hard)
"Cindy Redux"
AMRAP 15:00
10-15-20-25-30-etc. Pull Ups
20-30-40-50-60-etc. Push Ups
30-45-60-75-90-etc. Air Squats
Core/Grip Work
EMOM x 12
Odd: Farmers Carry (length of rig)
Even: Max Effort L-Sit
Fun Saturday Smash session with this crew!
5:00 General Warm Up
-Circle Tag
-Dowel Game
3:00 Line Drills
Double Under Prep (5:00)
Row Prep (5:00)
Run Prep (5:00)
"Deuces"
For time:
2000m Row
200 Double Unders
2000m Run
1. In & Outs 3x15-20
2. Landmine Twists 3x15
Kelly and Steve intimidating the local runners.
General Warm Up (5:00)
-Bean Back Hackie Sack (hands only)
-Agility Line Drills
Muscle Up (6:00)
-Have/Might-Have/Don't-Have
-Warm Up/Drill/Dips
Snatch (8:00)
-PVC (3:00)
-Barbell (5:00)
-Increase Load to 50% 1RM
EMOM x 8
2 Squat Snatches, start at 50-60% and climb each set
-Rest 4:00-
"Amanda"
9-7-5 For time:
Muscle Ups
Squat Snatch (135/95)
*If unable to perform muscle ups, scale to 18-14-10 Ring Dips instead.
1. EMOM x 10
Odd: 5-4-3-2-1, climbing
Even: 5-5-5-5-5 High Box Jumps (30+/24+)
2. Run 1 Mile
Working on some concepts for the walls of CFE. Here's a preview :)
Game - Coaches Choice (5:00)
General Mobility - 4-5:00
-High Hamstring (Box)
-Hip Stretch (Box)
-Couch (Box)
-Kicks
-Trunk Twists
-Bear Hugs
DB/KB Lunge Review/Prep (5-6:00)
Row Review/Prep (4:00)
"Breadcrumbs"
EMOM x 20
Min 1: 200m Run
Min 2: 20 Abmat Sit Ups
Min 3: 50' DB/KB Front Rack Lunges (you choose the weight)
Min 4: 15 Calorie Row
10-15:00 of Goat Work
Know a college student home for summer? How about a recent High School graduate looking to stay fit before beginning freshman year? If so, have them contact us to learn about our summer rates!
General Warm Up (6:00)
Partner Up, 4x1:00 Rounds
1. Hand Tag
2. Calf Tag
3. Hand Tag
4. Calf Tag
Shoulder/Overhead Prep. (2:00)
3 Rounds:
10 Pass Throughs
8 Around The Worlds
6 Pike Push Ups (Increase Pikieness with each round)
Rope Climb Drills (10:00)
*See Coach
HSPU Drills (6-8:00)
*See Coach
"High Sparrow"
AMRAP 15:00
10 HSPU
1 Rope Climb
1. Tabata Flutter Kicks x 8 Rounds
2. Russian Twists 3x15 reps
3. Mobilize your body
Suns out guns out!!!
1. Group Warm Up
-Jumping Jacks x 25
-Front Jacks x 10
-Long Lunge w/ Twist x 8 (4 per side)
-Sit Back Side Lunges x 12 (6 per side)
-Speed Skater Twists x 10 (increasing speed/swing)
-Wide Leg Inch-worming Push Ups x 4
-Arm Circle x 10 per direction
2. Pull Up Prep
-Strict Kips
-Dynamic Kips
-Kip to Pull/Float
-Kipping Pull Ups + Descent
-Full Motion
3. Pre-WOD Run Drills
"Eff Em El"
3 RFT:
400m Run
30 Burpees
20 Pull Ups
1. GHD Sit Ups 3x15
2. Hip Extensions 3x15
3. Seated Iso Curls 3x10, per arm
Safe to say you guys GOT AFTER IT on Friday!!
5:00 of Cone Drills
*See Coach
Front Squat Prep/Review (6:00)
Front Squat Loading - to WOD weight (7:00)
Double Under Prep/Review/Intruct (5:00)
"Queen's Right"
For time:
50-40-30-20-10 Double Unders
10-8-6-4-2 Front Squats (185/125)
*First rep CAN be a squat clean
1. Push Press 3-3-3-3, climbing
2. Turkish Get Up x 20 Reps, 10 per arm - heavy
3. Tabata V-Ups (weighted if able) x 8 rounds
Easily one of the most energetic and positive people on this planet.
5:00 of "Simon Says"
*See coach
Deadlift Prep/Review/Drill
Against a 25:00 Clock...
Deadlift - 15:00 to establish a heavy set of 4
-Rest 4:00-
"Viper Venom"
AMRAP 6:00
4 Lateral Burpees
2 Deadlifts (315/215)
Friday the 13th Challenge WOD
For time:
20 Calorie Airdyne
100' Sled Push (+135/+90)
20 Slam Balls (20#)
1 Rope Climb
20 Slam Balls (20#)
100' Sled Push
20 Calorie Airdyne
OR....
Make up some accessory/skill work you missed this week.
Oh....
SNAP!!!!
5:00 Line Dill Wall Ball Relay
10:00 Thruster Prep/Drill
5:00 Box Jump Practice
3:00 Sit Up Work
"Straight Cash Homey"
For time:
Run 600m
30 Thruster (95/65)
30 Box Jumps (24/20)
30 GHD / 40 Abmat Sit Ups
Run 400m
20 Thrusters (115/75)
20 Box Jumps (24/20)
20 GHD / 30 Abmat Sit Ups
Run 200m
10 Thrusters (135/95)
10 Box Jumps (24/20)
10 GHD / 20 Abmat Sit Ups
Captivated audience.
2 Rounds, led by coach:
7 Pass Thru's
7 PVC Press (wide grip, simulate hspu)
7 Pull Ups/Kips/Ring Rows
7 Push Ups/Pike Push Ups
7 KBS (you choose the weight)
"Task Priority Nate"
10 RFT:
2 Muscle Ups
4 HSPU
6 KB Swings (70/53)
*See Coach for Scaling Options
1. Split Jerk 5x2 @ 75-80% 1RM
*Work speed and positioning
2. Dumbbell/Kettlebell Rows 5-5-5-5, per arm
3. 2:00 Max Calorie Airdyne (ALL OUT!)
6:30pm class cooling down after hitting "Dogma" yesterday.
10:00 General Warm Up
1. Circle Tag
2. PVC Direction Drills
3. Line Drills
Rowing Technique/Drills
-Legs Only
-Legs + Lean (No Arms)
-Full Motion + Return
-Cadence/Pacing
Running Drills
-Lean & Fall
-Heel to butt, knee forward (figure 4)
-Hand/elbow speed & Torso Angle
"Boat Race"
Teams of two, 6 RFT (3 per partner):
500m Row
400m Run
*Partner 1 Row + Run, then rests while Partner 2 goes.
1. 3 Position Squat Snatch x 5 sets, climbing but not above 75% 1RM Snatch
2. EMOM x 10 x 5-10 Strict Ring Dips
3. Plank Holds x 4 rounds
:30 Front
:30 Right
:30 Left
:30 Rest
Seb Fact #112: he's actually more comfortable walking on his hands than on his feet.
Intro Air Squat
Bring Sally Up (Full Song)
Power Clean Prep (Barbell/PVC)
Double Under/Jump Rope Prep
"Dogma"
3 RFT:
60 Double Unders
40 Air Squats
20 Power Cleans (115/75)
1. Front Squat 3-3-3, across
2. Single Arm Standing Dumbbell Press 5-5-5-5
*Focus on bracing and maintaining tight core.
3. C2B Pull Ups 7-7-7-7-7
*Work flow and consistency - Rest :30-1:00 between efforts-