Archive for December, 2013

Tuesday, December 31, 2013

Posted: December 31, 2013 by jmdimitri in WOD

Emom7
3-Position Clean @ 70%
(high hang, mid-thigh, floor)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean & Jerk (Push or Split) Rx(75/115), Adv (95/135)
1 Rd of *”Cindy” after each set

*”Cindy”
5 pull-ups
10 HR push-ups
15 air squats

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New Year’s Schedule

Posted: December 31, 2013 by jmdimitri in Uncategorized

Tuesday
No kids, no 6pm

Wednesday
All classes are on as of now, including 7pm Oly.
5 am ppl let your coach know Tuesday if you want class Wednesday.

*CG club is closing at noon on Tuesday and all day Wednesday. Therefore, no childcare will be available.
Also, side gate will be open for specified class times.

Have a safe & Happy New Year friends!!!

Monday, December 30, 2013

Posted: December 30, 2013 by jmdimitri in WOD

4 x 8(ea leg) Front Rack Reverse Lunge AHAP (as heavy as possible)

30 OHS (65/95)
30 Burpees over bar
20 OHS (65/95)
20 Burpees over bar
10 OHS (65/95)
10 Burpees over bar

**Adv weight for WOD:
30 OHS @(65/95)
20 OHS @(75/115)
10 OHS @(85/135)

Friday, December 27, 2013

Posted: December 27, 2013 by jmdimitri in WOD

5 x 3/6 FS/BS@80% 1RM FS

10,9,8,7,6,5,4,3,2,1
Deadlift (155/255)
HSPU
50m run

Finisher:
3 rds not for time
10 sprinter crunches
20 straddle leg raises
10 Paralette shoot thrus

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Thursday, December 26, 2013

Posted: December 26, 2013 by jmdimitri in WOD

Emom 7
2 Hang Squat Cleans @ 70%
+ 5 HR pushups

7 RFT
3 Power Cleans (95/135)
5 Burpees
7 GHD

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Posted: December 24, 2013 by jmdimitri in Uncategorized

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Tuesday, December 24, 2013

Posted: December 24, 2013 by jmdimitri in WOD

“12 Days of Christmas”

1 Clean & Jerk (95/135)
2 Box Jumps (20/24)
3 T2B
4 Front Squats (65/95)
5 power snatch (65/95)
6 Burpees
7 Dubs (x3)
8 HSPU
9 KBS (45/70)
10 Pendlay Row (65/95)
11 Alt Pistols
12 GHD

*This is done just like the song 1, then 2-1, then 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.

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