Friday March 9 2018
18.3 18.3 plus wod or just 18.3 Workout 18.3 2 rounds for time of: 100 double-unders scaled 100 single unders 20 overhead squats 100 double-unders 100 single unders 12 ring muscle-ups chin-over-bar pull-ups 100 double-unders 100 single unders 20 dumbbell snatches 100 double-unders 100 single unders 12 bar muscle-ups chin-over-bar pull-ups Men perform 115-lb. […]
Thursday March 8 2018
18.3 oh YA!!!! WELL WE SURVIVED 18.1 AND 18.2 ….. WHAT WILL BE UP FOR 18.3???? 18.3 PLUS WOD… DEPENDING ON WHAT IT IS? OR Weak skill 15 min WOD “CHERYL” Buy-in 500m Row Then 5 Rounds of 10 Front Squats 65/95 10 lean backs on bench, feet secure under rig 10 Alternating KB […]
Wednesday March 7 2018
Warm up 8 deficit pushup …..use yoga blocks or weight plates 10 lat pull up …. if doing it right it will initiate your beat swing 10 ps SL towel drags working the hamstring foam roll posterior chain repeat towel drag repeat foam roll STRENGTH Bench Press – 6×8 – 55-65% 1 RM 10 […]
Tuesday March 6 2018
CHIPPER TUESDAY STRATEGY 10 REPS 5 RDS FILTHY FIFIES 50 Box jumps (24/20)MH 50 Jumping pull-ups/ JUMP OFF BENCH OR FLOOR…. CHIN OVER BAR 50 Kettleball Swings (35/26)MW 50PS Steps walking lunge 50 Knees to Elbows/ on rig or floor 50 Push Press (45/35)MW 50 Superman 50 Wallballs (20/14)/ neck issues…. look straight ahead […]
Monday March 5 2018
Some of the gals from CFSS getting their sweat on the assault bike Warm up 10 SASL banded rows 10 beat swings…. keep body tight / hang knees up 10 air squats 5 slam ball burpees over the shoulder toss Strength front squat 5/0/5 5 rds 6-10 ps single side box step ups with […]
Saturday March 3 2018
Team training at its finest 30 min cap One partner is dragging a sandbag or running 200 m with a mb while the other start down the list. When athlete 1 come back they take over where Athlete 2 was in the rep scheme METCOM “THE TONY” 100 Single Skips 40 Jumping Lunges […]
Friday March 2 2018
warm up for 18.2 For 8-12 minutes, performing the following: 5 Cat/Cow 5 Straight Leg Raises Each Leg 5 Lateral Lunges Each Side 5-10 Front Rack Prep 4-5 MB Cleans Each round, increase the weight on the clean until you get up to a moderate to heavy load. You may need to remove Step […]
Thursday February March 1 2018
18.2 TONIGHT AT 6:00PM DO 18.1 IF YOU DIDN’T DO IT YET AND 18.2 PLUS METCOM OR WEAK SKILL AND METCOM 18.2 For Time Part A: 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2×50/35 lbs) Bar-Facing Burpees Part B: 1 rep max Clean Time Cap: 12 minutes METCON “THE MIKE” 20m EMOM […]
Wednesday February 28 2018
RELEASE CLASS TONIGHT ……. NO EXCUSES JUST BE THERE 🙂 WARM UP Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps single leg swing holding wall 5 mapmakers …. light weights 5 sp Single leg box jumps …. low box 10m EMOM/Power Snatch + 3 OHS or 5 kettle bell swing […]
Tuesday February 27 2018
LIFTING TONIGHT CHIPPER TUESDAY 10 Overhead squats (155/105 lbs) MW 10 Box jump overs ( 24/20’’ box) 10 Thrusters (135/95 lbs)MW 10 Power cleans (205/125 lbs)MW 10 Toes to bar/ BEAT SWINGS 10 Burpee muscle-ups/ PULL UP AND DIPS 10 Toes to bar/ BEAT SWINGS 10 Power cleans (205/125 lbs) 10 Thrusters (135/95 lbs) 10 Box […]