Wednesday, April 29, 2015

7 RFT7 OHS (65/95)50m Farmers Carry (35/55)200m runOly (7pm) 1)*No feet- Hip Sn+Sn drop3/602/701a) Snatch2/83%2/871/932)*Rack-2sec pause in dip-power jerk5×2/start 80% finish 90%3) Back squat 20/  +5# from last set4) DB RDL4×5 AHAP with control

Monday, April 27, 2015

Front Squat4 x 3 AHAP.Fight Gone Bad3 Rds, 1 min/station, 1 min rest after ea rd Wall Balls (14/20)KB Sumo DL Highpulls (55/70)Box Jumps (20/24)Push Press (55/75)Row for Calories **Score is Total Reps for 3 RdsOly (7pm)1) 2sec Pause in dip Jerk5×2/75% increase ea set (finish @ 85-90%)2) Hip Sn+Sn *no feet3×3/70%2×2/752×1/803) Back squat20/ +5# from last set4)... Continue Reading →

Friday, April 24, 2015

10 rds50m swim (Adv-100m)10 Goblet Squats (35/55)10 KBS.Or.10 rds200m run10 Ball Slams (10/20)10 Jumping lunges Ea-----------------------------------------------Oly (6pm)1) PwrCln+hang cln+PwrJerk3/603/652/701a) Clean2x1/752) Sn Gr Ppress5x4/65% of Sn3) Back Squat20/+5# from last set

Swim wods

Weather Permitting we will start our swim wods tomorrow!!! You always have the option not to swim, BUT if you dislike swimming that usually means you SHOULD swim.

Thursday, April 23, 2015

5 sets:Pwr Sn + Sn Bal + SnatchStart @65% of Snatch.5 RFT 8 Shoot thrus**12 Alt DB Snatch (35/55)8 T2B.**Scale for shoot thrus = 8 Parallette dips + 8 HR push-ups Tracey PowellSarah LoreKirsten BehlerDino BehlerDavid SteudlinPaul Graff

Wednesday, April 22, 2014

Emom16Even: 5 Deadlift (155/225) + 6 Alt PistolsOdd: 10 Box Jump Overs (20/24)(Partners: one start on Deadlifts one on Box jump overs).Finisher:1,000m row for timeOly (7pm)Wkout21) E2MOM 12 (6sets) Hang Sn+Sn bal+OHSSets 1-3/65 %Sets 4-5/70Set 6/75.2) Split Jerk from rack6x2/ start @ 65% work up.3) Sn High Pull 2x3/90%2x3/952x2/100.4) 4 supersets w same barbell8- RDL *not heavy8-... Continue Reading →

Monday, April 20, 2015

Back Squat5-3-2-2-1-1.50-40-30-20-10Dubs/ (singles x 2)10-8-6-4-2Power Clean (105/155)C2B pull-ups 200m run.50 dubs, 10 power cleans, 10 C2B, run40 dubs, 8 power cleans, 8 C2B, run30 dubs, 6 power cleans, 6 C2B, run20 dubs, 4 power cleans, 4 C2B, run10 dubs, 2 power cleans, 2 C2B, run.Fitness Option:Sub KB Box Step Overs (35/55) for Cleans——————————————–Oly (7pm)1) 2sec Pause... Continue Reading →

Friday, April 17, 2015

Bent Row6 x 3 AHAP .Teams of 2:Amrap1610 WallBalls (14/20)5 Deck Squats (20/35).Rower: Team will also row for calories. One partner rows while the other performs WallBalls & Deck Squats for 2 minutes. Then they switch, for a total of 8 x 2:00 minute rounds.**there will be 2 scores/team, Total Rds & Cal------------------------------------------------------------Oly (6pm)1) 2Hang Sn+Sn Bal+OHS*start... Continue Reading →

Thursday, April 16, 2015

7 min ascending ladder2, 4, 6, 8, …Deadlift (95/135)HR push-ups .Rest 5 Min.7 min ascending ladder2, 4, 6, 8, …Hang Power Cleans (95/135)Jumping Lunges.Fitness:3 RFT500 m row40 Air Squats30 Alt Curls (15/30)20 Jumping Lunges10 HR Push-ups 

Wednesday, April 15, 2015

6 x 3 Position Snatch (hi hang, mid thigh, floor).4 RFT 15 S2O (65/95)10 T2B20 Ball Slams (15/20).Fitness:4 RFT400m row 10 DB a Lateral Raises 20 Jumping Lunges10 DB Front Raises20 Russian Twists (15/20)---------------------------------------------Oly (7pm)

Monday, April 13, 2015

10min EMOM:Pick a weight~65%MIN 0-33 PC & JMIN 4-7 add 5-20#2 PC & JMIN 8-10 add 5-20#1 PC & J.For time:50 Dubs/100singles21 Russian KBS (35/55), Adv (55/70)21 Alt Pistols50 Dubs/100singles15 Russian KBS 15 Alt Pistols50 Dubs/100singles9 Russian KBS 9 Alt Pistols.*Scaled pistols= Goblet Squats------------------------------------------------Oly (7pm)1)Hip Sn+Hang Sn(above knee)*no footwork5/604/653/701a) Snatch3x1/75-80-85.2)Sn Drop 5/655/705/75.3) BN Jerk5/655/705/75.4)Back Squat20/+5# from last set Thanks... Continue Reading →

Friday, April 10, 2015

Deadlift 5 x 3.For Time:25-20-15-10-5Burpee Box Jump Overs (20/24)T2B  ( Sc - V ups)Cal Row (10/12)-----------------------------------------------Oly (6pm)1)Cln pull+Cln5/60%5/655/702) Sn Bal w 2sec pause in catch5x2/70% increase w/o missing3) Fr Sq w 3sec pause5x3/70% increase ea set4) Power Jerk 5x2/70% increase w/o missing

Wednesday, April 8, 2015

Push Press5 x 4 AHAP .15min amrap4 HSPU6 Alt pistols8 Pull-ups200m run---------------------------------------------------Oly (7pm) 1)*No feet- Hip Sn+Sn drop3/602/701a) Snatch2/83%2/871/932)*Rack-2sec pause in dip-power jerk5x2/start 80% finish 90%3) Back squat 20/56% or +5# from last set4) DB RDL4x5 AHAP with control

Senior Weightlifting Meet

Sunday, April 12, 2015*Open Gym will be at 1:00 this Sunday, April 12. **We're hosting a Senior Weightlifting event Sunday morning.*** If anyone would like to help judge, set weights, etc. please contact Kelly or let a Coach know. Thank you!

Tuesday, April 7, 2015

Congrats to everyone that participated in the CF Open! We're excited to see all of the motivation as well as new goals so many of you have set. That being said, many of you are looking to add additional skill work, strength, conditioning to your current program. This is great, however, as the summer approaches... Continue Reading →

Monday, April 6, 2015

5 RFT200m run10 HR Burpees6 *Curtis P's (65/95).*Curtis P= PC + L Lunge + R Lunge + PP.Fitness Option:Perform Curtis P's w/ DB (15/25)* HPC + L Lunge + R Lunge + PP-------------------------------------------Oly (7pm)A) Low Hang Sn (no footwork)7x3 work up to a heavy tripleB) 1Ppress +1Jerk (pause in split)5/55% of Ppress5/60%C) Back squat20/ 50%D)... Continue Reading →

Friday, April 3, 2015

Bent Row5 x 5 AHAP .For time:400m run (buy in)4 RDS: 5 Burpees6 Power Snatches (95/65)7 Pull ups400m run (cash out). Fitness Option:400m run (buy in)4 RDS: 5 Burpees6 Deck Squats (25/35)7 Ring Rows400m run (cash out)----------------------------------------------Oly (6pm)A) Sotts Press4x4 start with bar or PVC B) Snatch3/60 (no hookgrip no footwork first two sets)3/70 2/80 2/85 4x1/90C) Fr Sq w 2sec pause4x4 75F)... Continue Reading →

Wednesday,April 1, 2015

We will be doing Open WOD 15.5 as our wod today. .27-21-15-9 Calories RowerThrusters (65/95).April Fool's!!!!!.Here's the real WOD:.Deadlift6×3.1 min max dubs-------------------12 min amrap8 Deadlifts*10 Alt pistols (total)1 rope climb------------------1 min max dubs*Rx 225/155Sc 135/95Fitness Option:10, 9, 8, 7, 6, 5, 4, 3, 2, 1RDL  (55/75)Lunges 200m run/row------------------------------------------------Oly (7pm)A) E2MOM 12 (6 sets)Sn+Hang Sn+Sn bal=12/60%1/651/701/75B) OHS4x4/70% of snatchMax... Continue Reading →

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