03/06/2018

Push Press and Rope Climbs: 2 warm up sets Then starting at 60% of your 1RM shoulder press, do 7 sets of 7 Push Press. Increase weight each set as tolerated. Superset: 1-2 rope climbs after each set of push press. AMRAP 10: 4 Power Snatch (75/55) 6 Pull Ups 20 Double Unders

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March 5, 2018

03/05/2018

CF Open 18.2 In 12 minutes: 1-10 Ladder up: Dumbbell Squats (50/35 lb dbells) Bar-facing Burpees then with the remaining time, find 1RM Clean (power, squat, or split is ok). Scaled: 35/20lbs, stepping burpees ok (see score sheet for masters).

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March 5, 2018

03/02/2018

Deep Six KB Complex Start light, increase KB weight as tolerated. Deep Six: with one arm, do: 5 Swing 5 Snatch 5 Clean and Press 5 Front Squat 1 TGU Repeat for the other arm. Rest 1-2 minutes before the next set. Do 4 sets (each arm) CCCF Indoor Sprint Triathlon For time: 1000m Row…

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February 26, 2018

03/01/2018

Deadlift + Power Clean 2-3 warm up sets EMOM 10: 2 deadlifts 1 hang power clean Increase weight as tolerated, but start around the same weight as Wednesday (40-60% of 1RM bench) Jackie Row 1000m 50 Thrusters (45/35) 30 Pull ups

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February 26, 2018

02/28/2018

Bench Press 2-3 warm up sets 5 sets of 7 reps Warm up to 40-60% of your 1RM. Increase weight as tolerated. 4 Rounds for time: 50 Double Unders 30 Push Ups Scaled: 25 Double Under (attempts count) 15 Push Ups

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February 26, 2018

02/27/2018

Overhead Squat 2-3 Warm up sets 5 sets of 5 reps Warm up to 30-40% of 1RM Back Squat, and increase weight as tolerated. 5 Rounds for time: 15 MB Cleans 15 Wallballs (20/14lb medicine ball)

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February 26, 2018

02/26/2018

Open WOD 18.1 AMRAP 20: 8 Toes to Bar 10 Dumbbell Clean and Jerk (50/35) 14/12 Calorie Row (m/f) Scaled: AMRAP 20: 8 Hanging Knee Raises 10 DB C&J (35/20) 14/12 Calorie Row

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February 26, 2018

02/23/2018

Back Squat 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% Wod: To be Determined

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February 19, 2018

02/22/2018

Bench Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% Rowing Sprint Medley Max effort, resting as needed between each distance. Row as fast as you can the following three distances, in ascending order: 100 meters 250 meters 500 meters Record times for each distance.

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February 19, 2018

02/21/2018

Snatch Complex EMOM 15: 2 Snatch Pulls 1 High Hang Snatch 1 Snatch Balance Snatch pulls are each from the ground. High hang snatch is from the pockets. Execute the high hang snatch and snatch balance to receive the bar in your full squat position. Fight Gone Bad 3 Rounds for total reps, 1 minute…

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February 19, 2018
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