Memorial Day Schedule 

We will have a regular schedule on Monday, Memorial Day, so that everyone has the opportunity to do thisWod honoring Lieutenant Michael Murphy.    We will have multiple scaling options available. ---------------- Oly 7pm  1) Sn BK+OHS 4×1/bar,45,55,65 2) Sn Doubles E2MOM10 (5sets) 75,80,85,85 2a) Sn  3×1/87,93,95 3)FS *Skip if FS done in CF 5×4/80-85%... Continue Reading →

Friday, May 27, 2016

For Time: 800m run/200m swim 20 Alt DB Snatches (10-25/35-55) 20 HR push-ups  400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 200m run/100m swim    Oly 6pm Workout3 1) Sn Bal 5x2/70,75,80,85,90 2) Cln Pull 5x3/90,95,100,105,100% of Cln  3) OHS 5x2/80-95% of Sn... Continue Reading →

Wednesday, May 25, 2016

2 Rds: 200m run 100 walking lunges -total 200m run 25m sled pull forward 25m sled pull backward 200m run 100 jumping squats 200m run 50m burpee broad jumps    Oly 7pm 1)Hng Cln+FS+Squat jerk *pause in dip & in Catch                   (7:00-7:15) 4x1/bar,40,50,60     2)... Continue Reading →

Tuesday, May 24, 2016

Strict Press 20 min to find 1 RM – work in singles or doubles to 85%, then singles to 105%  .  12 min amrap 1 Power Clean 105/155** 10 dubs 10 Ab mat Situps 2 Power Clean 105/155 10 dubs 10 Ab mat Situps 3 Power Clean 105/155 10 dubs 10 Ab mat Situps 4... Continue Reading →

Monday, May 23, 2016

Front Squat - 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@100% 1@100%+ .  7 RFT 7 Pull ups 14 Box Jumps (20/24) 50m sprint    Oly 7pm 1) Hip Sn+Sn BK+OHS 4x1/bar,40,50,60 2) Sn Doubles E2MOM10 (5sets) 70,75,80,85,80 2a) Sn  3x1/85,90,93 3)FS *Skip if FS done in CF 5x4/75-80% *1:00... Continue Reading →

Friday, May 20, 2016

2 RFT 50m swim/200m run (row if raining) 40 Ball Slams (10-15/20-30) 50m swim/200m run 40 Russian Twist (R+L=1) 50m swim/200m run 40 Ball 2 Toes * bring blue mats **Adv – 100m swim/400m run     Oly 6pm 1) Sn Bal 5x2/70,75,80,85,80 2) Cln Pull 5x3/85,90,95,100,95% of Cln  3) OHS 5x2/85-90% of Sn 4) Sn... Continue Reading →

Thursday, May 19

Dead lift – take no more than 20 minutes to warm up to 90% of last weeks 2RM and do: 3 x 2 @90% of 2RM .  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 HSPU  Pull-up 30 Mtn Climbers ea rd (R+L= 1)  

Wednesday, May 18, 2016

10 RFT 200m run 10 Box jumps 10 Back Squats (95/135) 50 Dubs     Oly 7pm 1)Hng Cln+FS+squat jerk 4x1/bar,40,50,60 2) Cnj doubles E2MOM12 (6-sets) 70,70,75,80,85,80 3) BS 3x8/+10# fr last wk 30 DB step ups AHAP w control

Tuesday, May 17, 2016

Strict Press– take no more than 20 minutes to warm up to 90% of last weeks 2RM and do: 3 x 2 @90% of 2RM .  4 RFT  20 Alt Pistols 15 Power Cleans (75/115) 10 C2B    Jon Burchard making up the Burpee WOD from Hell to his favorite, Taylor Swift. 

Monday, May 16, 2016

Front Squat – take no more than 20 minutes to warm up to 90% of last weeks 2RM and do: 3 x 2 @90% of 2RM .  3 RFT  800m run 21-15-9 Russian KBS (55/70) heavy  Burpees    A few of your fellow athletes represented against 38 teams, from as far away as Puerto Rico, at... Continue Reading →

Friday, May 13, 2016

30-25-20-15-10 Alt DB Pwr. Snatch (10-30/35-55) DB Russian Twist (R+L=1) Air Squats 100m swim/400m run    Oly 6pm 1) Sn Bal 6x2/60,65,70,70,75,80 2) Cln Pull 5x3/75% of Sn 3) OHS 5x2/80-85% of Sn 4) DB RDL 4x8/AHAP w control

Thursday, May 12, 2016

Deadlift 20 min to find your 2 RM .  10, 9, 8, 7, 6.......1 HSPU  (Rx= 1ab mat, do NOT break your neck folks)  T2B 200m Run   Dragon Boat Race is this Saturday, May 14th! Come out to Madisonville and show your support for our FSCF team!!

Wednesday, May 11, 2016

EMOM 20 min, complete the following (Min : # of Burpees) 1:10 2:20 3:5 4:11 5:2 6:18 7:6 8:15 9:4 10:8 11:17 12:3 13:13 14:9 15:12 16:14 17:16 18:7 19:19 20:1 If you don't finish all Burpees in a specific round, use the next minute to complete the reps.  Score is total reps completed (210... Continue Reading →

Tuesday, May 10, 2016

Strict Press (20 min) Find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . 50 Wall Ball (14/20) 50 Dubs 40 Box Jumps (20/24) 40 Dubs 30 Power Cleans (95/135) 30 Dubs    

Monday, May 9, 2016

Front Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM .  7 RFT 7 Pull ups 14 KBS (35/55) 50m sprint *20 min Time Cap*    Oly 7pm 1) Hip Sn+Sn BK+OHS 4x1/bar,40,50,60 2) 3 Pos Snatch*bottom up E2MOM10 5x3/ 65-75% *work up 2a)Snatch EMOM3... Continue Reading →

Friday, May 6, 2016

10 rds 50m swim (Adv-100m) 10 Goblet Squats (35/55) 10 KB SDLHP    . Or . 10 rds 200m run 10 Ball Slams (10/20) 10 KB SDLHP (35/55)    Oly 6pm 1) Rack jerk 6x2/50,60,65,70,70,70 2) Sn Pull 5x3/75% of Sn 3) OHS 5x5/75% of Sn

Wednesday, May 4, 2016

7 RFT  7 Thrusters (65/95) 7 DB weighted sit-ups  7 HSPU  7 Box Jumps (20/24) 7 GHD  200m run    Oly 7pm 1)Hng Cln+FS+squat jerk 4x1/bar,40,50,60 2) 2 Cln+1jerk=1 E2MOM12 6x1/70-75% 3) BS 3x10/65-70%

May 2, 2016

Front Squat . Warm up to 90% of your 3RM . Then do: 5 X 4 . 30 burpees 15 Power Cleans (95/135) 24 burpees 12 Power Cleans 18 burpees 9 Power Cleans 12 burpees 6 Power Cleans 6 burpees 3 Power Cleans . Scaling option: Hang cleans 55/75 HR pushups .      Oly 7pm 1)... Continue Reading →

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