No classes this afternoon and tomorrow, have a safe and Happy New Year!!
Archive for December, 2015
4 RFT
10 Deadlift (155/225)
10 Alternating pistols
10 T2B
800m run
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Fitness Option:
4 RFT
10 RDL (75/115)
10 Alt Lateral Lunge
10 Ring Rows
800m run
50-40-30-20-10
WallBalls (14/20)
KBS (35/55)
AbMat Sit-ups (straight or butterfly)
FSCF Goodwill/Thriftstore Christmas Party 2015
Oly 7pm
1) 1Sn pull+2Snatch
5×1/work up to 75-80% for last two sets
2) Ppress+PushJerk
5×1/work up to 70-75% of CnJ
3) Fr Rack lunges
4x3ea leg/ AHAP unbroken
E2mom 16
Every 2 minutes, for 16 minutes ( 8 sets):.
Hang Clean + Clean @ 60-85%
*Start @60% increasing over the 8 sets as long as form is sound, try to improve 5# over last week
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4 RFT
10 Burpees
200m run
10 HSPU
10 Hang Pwr Clean (75/115)
Back Squat (20 min)
3 X 5 @ 77%
2 X 2 @ 82%
Then
1 X 10 @50%
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“Mia”
3 RFT
12 Pull-ups
28 Box Jumps (20/24)
62 Dubs/31 attempts
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Oly 7pm
1) Sn+Sn bal
6×2/65,70,75,80,85,80
2) low Hng Cln
3×2/75
3) Jrk from Split
4×2/work up to fast/heavy dbl
4) 100m lunge
Join us at 8:00am or 9:00am for our 12 Days of Christmas WOD!!
5:00am and afternoon classes are cancelled.
5 RFT
22 KBS (35/55)
22 Alt Lunges
200m Row (9/12 cal AB)
22 Burpees
22 WallBalls (14/20)
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Oly 7pm
1) Cln triples
2/75, 2/80, 2/85
2) Rack Jerk
5×2/70,75,80,85,80
3) OHS
5×4/75% of Sn
100m lunges
