She can Fly!
Tuesday 12.19.2017
Fun night learning about PaleoEthics, excited to work with these guys!
1. "Round Robin"
6 Rounds
AMRAP 2
Row 250/200m
15 T2B
Max Row (meters)
Rest 1:00 between rounds
*Score = Meters Rowed (after t2b)
2. Conditioning
3 Rounds
30/24 Ski
20 OH Squats (135/95)
10 HSPU
3. DB Strict Press
3 Max Effort sets*
With 25% max BB Strict Press in each hand
*After each set rest for 15 slow deep breaths
Monday 12.18.2017
1. "Chitty Chitty Bang Bang"
50 Bar Facing Burpees
40 C2B Pull Ups
30 Deadlifts (225/155)
20 Muscle Ups
1 Mile Run (2.5/2K Bike)
2. Back Squat
5x5 @ 90% 5RM
3. Olympic Lifting
Power Snatch Singles (drop and reset)
5 Rounds
1:00 Work
2:00 Rest
Friday 12.15.2017
We made it to Friday!
1. "Shoot 'em Up"
AMRAP 15
10 burpee box jump overs 24/20
100' farmer carry (72/53)
10 pistols
10 burpee box jump overs
100' farmer carry
20 pistols
...
(each round add 10 pistols)
2. Back Squat
Build to a heavy set of 5
3. Barbell Conditioning
2 rounds
AMRAPx5
200' shuttle run (50' x4)
5 squat clean thrusters (155/105)
Thursday 12.14.2017
24K Magic
1. "Midline Mania"
Team of 2
For Time*:
100 Cal Row
100 Abmat Sit Ups
100 KB Swings (53/35)
100 Abmat Sit Ups
100 Cal Row
*Every 2 minutes both teammates do 5 burpees
2. ROMWOD
Wednesday 12.12.2017
Flex pics are encouraged
1. "Let it Snow"
5 RFT
12 Front Squats (135/95)
15 HSPU
12/9 Cal Ski
2. Misfit Snatch Complex
EMOM 10
Build to 70% 1RM complex
3. Midline
15 Rounds
:10 L-Sit Hold
:20 Rest
Don't forget to add one of these to your holiday shopping list!
Tuesday 12.12.2017
Saves a lot of time if you just print your team strategy on your shirt :)
1. "Cold Steel"
3 RFT
15 DB Clean and Jerks (53/35)
200m Run (.4 Bike)
2. Interval Conditioning
5 Rounds
21/15 Cal Ski
21 C2B Pull Ups (sets of 7)
Rest 1:30 between rounds
3. Deadlift
12-12-12
Monday 12.11.2017
1. "Monday Funday"
AMRAP 10
50 double unders
10 push jerks (155/105)
8 bar muscle ups
2. Back Squat
5x5 @90 of your 5 RM
3. Power Clean
singles @60-75% (drop and reset)
5 rounds
:60 on
2:00 off
Friday 12.8.2017
Who said these bars are for kids?!
1. "Double Mint"
AMRAP 12
30 Double Unders
10 T2B
10 Power Cleans (135/95)
2. Deadlift
1 Max Set @ 65% of current 1RM
3. Endurance
For Time:
Run 3 Miles
Thursday 12.7.2017
Focus
1. GOAT Day
EMOM 30
Min 1: Conditioning (Row, Bike, Run, Ski)
Min 2: Gymnastic Skill (pull up, ring dip, pistols, GHD, Etc.)
Min 3: Non-Barbell weighted skill (KB, DB, Sled, etc.)
2. ROMWOD
Wednesday 12.6.2017
I can't tell if it is a yell or a gasp... either way, get it Seb!
1. Misfit Snatch Complex
Squat Snatch+OH Squat+Hang Squat Snatch+OH Squat
2. "Jackie Take The Wheel"
For Time:
50 C2B Pull Ups
50 Thrusters 75/55
50/30 Cal AB
3. Interval Conditioning
3 x AMRAP2
20 Box Jump Overs 24/20
Max Sandbag Cleans in remaining time (150/100)
Rest 1:00 between rounds
Tuesday 12.5.2017
Its beginning to look a lot like Christmas!
1. "Face Off"
3 Rounds for Time:
Run 400m (AB .6Mi)
15 Bar Facing Burpees
30 Dumbbell Snatches (50/35)
2. Back Squat
Find a 5 Rep Max
3. Intervals
Every :90 until failure complete:
5/4 Bar Muscle Ups and 5 Shoulder to Overhead (Choose: 185/135, 155/105, 115/75)
Monday 12.4.2017
A little inspiration to kick-off Monday
1. "Misfit Clean Complex"
Find your 1RM*
Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk
*25 Min CAP
2. Metabolic Conditioning
AMRAP 10
15 Cal Row
15 HSPU
15 Hang Power Snatch (95/65)
C. Ski Erg
For Time:
2K Ski
Friday 12.1.2017
Badass, def. - when your sled picks up a hitchhiker and you don't break stride
1. "Undead"
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit Ups
2. Front Squat
3x3 @ 80%
3x1 @ 85%
3. Gymnastic Skill
Bar Muscle Up
Thursday 11.30.2017
We all strive to look this happy on an Assault Bike
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: Alternating Sledgehammer Strikes*
*Order may vary
2. ROMWOD
Wednesday 11.29.2017
Focus
1. "Gwen"
15-12-9
Unbroken Clean and Jerk
2. Recovery Bike
10-15min
Tuesday 11.28.2017
Somebody's excited to row!
1. 2K Test
For time:
Row 2000m
2. Gymnastics Conditioning
Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Toes to Bar
Monday 11.27.2017
2017 CFE Turkey Throwdown, congrats to our top 3 teams for the day!
1. “Humpty Dumpty
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%
3. Gymnastic Conditioning
Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders
Wednesday 11.22.2017
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
1. "Holleyman"
30 Rounds Of:
5 Wall balls (20/15
3 Handstand push-ups
1 Power clean (225/155)
Thanksgiving Holiday Schedule:
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown
Tuesday 11.21.2017
The best teammate yells "you can" louder than the voices in your head are yelling "you can't"
1. "Mixed Feelings"
5 Rounds, On the 4:00
12 Pull Ups
15 Deadlifts (135/95)
14/10 Calorie Assault Bike
2. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups
3. Gymnastic Conditioning
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack