10/31/2014

METCON: (TIME)

5 Rounds:

15 meter shuttle sprint x 4

20 ab mat situps

10 med ball cleans

20 double unders

10/30/2014

Power clean+hang clean+push press+split jerk:

6 x (1+1+1+1) @ 60, 65, 70, 75, 75, 75%

Kneeling squat:

3 x 8

Good mornings:image

3 x 10 @ 30% of back squat

10/29/2014

SHOULDER PRESS

4X2 @ 80%, 4X3 @ 80%

METCON: (TIME)

(Continual clock with 17 minute time cap)

5 rounds of:

5 Thrusters (95/65)

5 C2B

4 rounds of:

7 Box jumps (24/20)

7 Toes 2 Bar

3 rounds of:

10 KB snatches @53/35 (5 left, 5 right)

10 Ring pushups

2 rounds of:

15 KB swings (53/35)

15 Burpees

1 round of:

30 Squat snatches (95/65)

10/28/2014

BENCHMARK SURPRISE

10/27/2014

Power clean + Hang clean + Split jerk:

6 x (1+1+1)

METCON: (TIME)

10 ROUNDS:

3 Deadlifts @ 90% 1RM

2 Burpees

1 Bar muscle up (male)/ 1 chest 2 bar pullup, 1 ring dip (female)

10/26/2014 – OPEN GYM

image

 

 

 

 

 

 

12-2pm: open gym

10/25/2014 – BARBELLS 4 BOOBS EVENT/FUNDRAISER

“GRACE”

  • Parking in CF223 lot and lot next door(to the right of CF223)
  • DJ
  • BBQ
  • Games

WOD TIMES:

9AM (CHECK IN @8:30)

10AM (CHECK IN @9:30)

image

 

 

 

10/24/2014

Back Squat:

Every 2 minutes for 10 minutes x 5 reps @ 70-75%

Snatch:

Technique/drills x 10 minutes

imageMETCON: (AMRAP-Rounds and Reps)

Amrap in 10 minutes:

10-8-6-4-2

Thrusters (135/95)

5-4-3-2-1

Wall climbs

* 20 double unders after each round

 

 

 

10/22/2014

SHOULDER PRESS

5X2 @ 80%, 3X3 @ 80%


imageMETCON: (TIME)

3 ROUNDS OF:  15 HR pushups, 10 pullups, 5 deadlifts (250/175)

3 ROUNDS OF: 15 Toes 2 Bar, 10 burpees, 5 deadlifts

3 ROUNDS OF:  15 Wall balls, 10 box jumps (24/20), 5 deadlifts  

10/21/2014

 

SNATCH

6X2 (full snatch from floor)

METCON:

Benchmark surprise