Friday, August 29, 2014

5– 25m swim sprints (5 x 100m sprints, walk back to start) With a partner, swim 25m. First person goes again when 2nd person touches wall. Each partner completes 5 x 25m. If individual, rest 1:1. – Then – 12 min amrap Partner 1 Swims 50m (runs 200m) Partner 2 does Air Squats until Partner... Continue Reading →

Wednesday, August 27, 2014

Strict Press 6 x 3 10 min amrap 5 Push Press (75/115) 10 Deadlifts 15 Box Jumps (20/24) -------------------------------------------- Oly (7pm) A) Hang Snatch + Snatch/1+2*6 B) Hang Clean + Clean/1+2*5 C) Split Jerk + Jerk Grip OHS/1+2*5 C) Weighted V-Ups: 3×10

Tuesday, August 26, 2014

Emom15 5 HR push-ups + 50m sprint * add 1 HR push-up ea minute until you are unable to finish within the minute or at 15 minute mark. Then: For Time: 15-12-9 Power Clean (95/135) GHD's 12-9-6 Power Clean (105/155) Alt Pistols (total) Conditioning Option: 30-24-18 MedBall Cleans GHD 24-18-12 MedBall Cleans Alt Pistols

Monday, August 25, 2014

3 sets Back Squat x 8 (55-75%) Rest 60 seconds Double-Under Practice x 60 seconds For time: Row 1,000m row Then: 3 Rds 20 KBS (35/55) 10 T2B 5 Wall Walks -------------------------------------------------- Oly (7pm) A) Muscle Snatch: 50-60/3*3 B) Power Snatch: 60/3, 65/2, 70/1, 75-80/1*2 sets C) Power Clean: 60/2, 70/1, 75-80/1*2

Friday, August 22, 2014

If you want to compete in our Members Only Competition this Saturday, You MUST register by noon 12:00 Friday. If you can't make it to the gym or call front desk to register, Message me, Jeannie 985-788-0986. I will be putting heats together FRIDAY. Sign Up!!!! 40-30-20-10 Ball Slams Pushups Air squats 100m swim/400m run... Continue Reading →

Members Only Competition

You must sign up at the front desk by Friday at noon!! It's this Saturday! We'll start comp at 8:00am. WOD #1 5 min Max Clean 1 min rest 2 min row for Max Calories *Athlete will get 2 scores for this wod [1)Clean & 2)Calories] **Clean score will be Lift divided by Athlete's body... Continue Reading →

Thursday, August 21, 2014

8 x 1 Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) Build over the 8 sets, rest 1-2 minutes between sets 4 RFT: 30 KBS (35/55) 20 Box jumps (20/24) 10 Calorie Row

Wednesday, August 20, 2014

Deadlift 6 x 2 Emom13 min (7 sets) Even: 7 DeadLifts @70% of last 2 reps Odd: 10 Burpees over bar Finisher: Annie 50-40-30-20-10 Dubs (singles x 2) AbMat sit-ups ------------------------------------------- Oly (7pm) A) Clean Pull: EMOM x 4 min: 2 @ 100% B) Every 2:00 for 20 min: Hip Clean + Hang Clean +... Continue Reading →

Tuesday, August 19, 2014

For time: 7-6-5-4-3-2-1 OHS (65/95) or 65% (no racks) Muscle Ups* (rings or bar) *Sub C2B pull-ups/Pull-ups, etc. ******20 min time cap******* For time: "You Go, I Go" With a Partner: 8 x 200m runs each Relay style Alternate running 200m, rest while your partner is running. 8 runs/athlete.

FSCF Members Only Competition

It's this Saturday! We'll start comp at 8:00am. You can register at the front desk, it's only $20! WOD #1 5 min Max Clean 1 min rest 2 min row for Max Calories *Athlete will get 2 scores for this wod [1)Clean & 2)Calories] **Clean score will be Lift divided by Athlete's body weight WOD... Continue Reading →

Monday, August 18, 2014

4 x Power Clean x 1.1.1.1 (rest 10 seconds between singles) 3min amrap: Hang Power Clean + 1 FS Hang Power Clean + 2 FS Hang Power Clean + 3 FS...... Rest 2 minutes, repeat for a total of three sets @65-70% of HPC Option: KB Hang Clean + 1 KB Squat KB Hang Clean... Continue Reading →

FSCF Members Only Competition

Next Saturday, 8/23, we will have our 2nd MEMBERS only competition!!!!! You can sign up at the front desk, $20 registration. Following are minimum requirements: Rx: Double Unders Burpees Wall Balls 14/20 Box Jumps 20/24 T2B Power Clean 95/135 Snatch 65/95 Pull ups Shoulder to Overhead 75/115 Thrusters 65/95 OHS 65/95 Deadlifts 155/225 Scaled: Single... Continue Reading →

Friday, August 15, 2014

2 Rds 800m Run/200m swim 30 Sandbag Bear Hug Squats (2/3) 400m Run/100m swim 30 Sandbag G2Over shoulder (2/3) 400m Run/100m swim 30 Sandbag Overhead Walking Lunge Steps (2/3) ------------------------------------------------- Oly (6pm) A. Three sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds DB Row (8 Right, 8 Left) Rest... Continue Reading →

Thursday, August 14, 2014

Strength/Skill: 4 sets 6-8 Deadlifts Rest 60 seconds 3 Wall Walks Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Amrap 20 min 6 GHD’s (V-Ups) 9 Power Snatch (65/95) or 70% of your 1RM 12 Wall Balls (14/20)

Wednesday, August 13, 2014

10 Rds 200m sprint 10 HR push-ups 8 Pull-ups *Rest 0:30 between rds **Rx must take 0:30 rest --------------------------------------------- Oly (7pm) A) Power Snatch + OHS: 1+3 find max in complex then complete 8 sets of 1+3 @ 10-25# less than max B) Press INTO Split: AHAP/5*3 sets: C) Ring Row: 3×10 D) Hanging Leg... Continue Reading →

Monday, August 11, 2014

Back Squat 6-4-4-2-2-2 Every minute, on the minute, for 20 minutes (7 sets): Min 1 – 15 Russian KBS (55/70) Min 2 – 14 KB Walking Lunge Steps (35/55) Min 3 – 10 Burpee Box Jumps (20/24)

Friday, August 8, 2014

20min AMRAP: 100m swim/400m run 5 In & Outs/10 Deck Squats 15 Push-ups 20 Air Squats Finisher: 100 Flutterkicks 100m walking lunges (1 lap around pool) ------------------------------------------- Oly (6pm) Weightlifting: A) Clean @ Hip: 60/3, 70/3, 75/2*2 sets B) Clean @ top of knee: 60/3+2, 70/3+1, 75/3+1*4 sets C) Clean Pull to explode + clean... Continue Reading →

Thursday, August 7, 2014

Every 2 min for 16 min (8 sets) Hang Power Snatch + Snatch + OHS/1+1+1 *increase load over 8 sets 6 Rounds 5 Power Snatch (75/115) 30 Dubs/60 50m sled drag (90/135) 3 MU (Adv), Rx (6 C2B), Sc (6 pull-ups) Endurance: 5 Rds 10 cal airdyne 10 cal row 10 Ring Rows 10 KB... Continue Reading →

Wednesday, August 6, 2014

30-25-20-15-10-5 Wall Ball (14/20) KBS (35/55), Adv (45/70) 200m run -------------------------------------------- Oly (7pm) A) Power Clean + FS + Power Jerk: 55/3+3+1, 60/2+3+1, 65/1+3+1*3 sets B) Power Snatch + Snatch: 60/2+2, 65/2+2, 70/1+2, 75/1+2*3 sets C) Snatch Pulls From Hip: 100/4, 105/4, 110/3*2 sets Strength: A) BS: 60/5, 70/3, 75/3*3 sets

Tuesday, August 5, 2014

Emom 8 Even: 7 DL @50% Odd: 3 C & J @ 50% DT 5 RFT 12 Deadlifts (105/155) 9 Hang Power Cleans 6 Push Jerk Endurance Option (instead of DT) 5 Rds 10 cal airdyne 10 alt lunges 10 HR push-ups ---------------------------------------------------- Oly (6am) A) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3... Continue Reading →

Friday, August 1, 2014

"The Beach" WOD from 2014 Games 45 min time cap 250m swim/800m run 50 KB Thrusters (20/35) 30 Burpees 500m swim/1 mile run 30 Burpees 50 KB Thrusters 250m swim/800m run Scale Option: 100m swim/400m run 30 Goblet Squats (20/35) 20 Burpees 200m swim/800m run 20 Burpees 30 KB Thrusters 100m swim/400m run ------------------------------------------------- Oly... Continue Reading →

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