Thursday June 26, 2014

Posted on Jun 25, 2014 | 0 comments

Skill Warm-up:

Muscle Up Practice …work transition, swing and dips…

then,

8 Min EMOM (for those with efficient MU)

Even: 3 Muscle Up + extra dip

Odd: 50 Double Unders

 

8 Min EMOM (for those who don’t have MU)

Even: 5-7 Ring Dips

Odd: 5 “Hips to Rings” swings

 

WOD:

3 Minute AMRAP:

15-12-9

Thrusters 95/65

Pull-ups

Rest 2 Minutes

Repeat 4 Rounds

Score is lowest round and highest round added together.

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Wednesday June 25, 2014

Posted on Jun 24, 2014 | 0 comments

Strength:

Back Squat 5X2

In 15 Minutes work up at a heavy 2 reps back squat….

 

WOD:

In 20 Minutes:

Run 1 Mile,

In Remaining time, AMRAP of the following:

20 Kettlebell Swings 53#/35#

20 Wall Balls 20#/14#

 

CF MELT:

10 Minute AMRAP:

Run 250m

30 Jump Lunges

Rest 2 Minutes

10 Minute AMRAP:

Row 250m

30 GTOH w/ plate

Rest 2 Minutes

 

10 Minute AMRAP:

150 Jump Rope

30 Sit-ups

 

 

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Tuesday June 24, 2014

Posted on Jun 23, 2014 | 0 comments

Skill EMOM:

Even: 8 Alternating Dumbbell SQUAT Snatch (get heavier each round)

Odd: 30 Second Handstand Hold

 

WOD:

5 Minute AMRAP:

5 Push Jerk 155#/105#

10 Handstand Push-ups

Rest 2 Minutes

 

5 Minute AMRAP:

5 Hang Cleans 185#/115#

10 Box Jumps 30″/24″

Rest 2 Minutes

 

5  Minute AMRAP:

5 Front Squats 205#/135# (from floor)

10 Alternating Pistols

 

CF MELT:

30 Minutes:

Run 1 Mile,

In Remaining time, AMRAP:

5 Pull-ups

10 Kettlebell Swings

15 Wall Balls

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Monday June 23, 2014

Posted on Jun 23, 2014 | 0 comments

Strength:

In 10 minutes, work up to a heavy single SUMO DEADLIFT…

WOD: (Also for CF Melt)

1 Minute Max Reps of the following:

Sumo Deadlift High Pulls 75#/55#

Burpees

Double Unders

1 minute REST

Repeat 6 Rounds 

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Friday June 20, 2014

Posted on Jun 19, 2014 | 0 comments

Strength:

In 10 Minutes, work up to a heavy 2 reps STRICT PRESS

 

WOD:

3 Minute AMRAP

*2 Minutes rest

6 Minute AMRAP

*2 Minutes rest

and then,

FOR TIME of the following chipper:

Run 400m

15 Burpees

20 Pull-ups

25 Front Squats 95#/65#

30 Box Jumps 24″/20″

40 Kettlebell Swings 53#/35#

50 Double Unders

 

CF MELT:

FRIDAY FUN!

 

 

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Thursday June 19, 2014

Posted on Jun 18, 2014 | 0 comments

Skill:

Toe To Bar Practice

then,

Tabata Toes to Bar

 

WOD:

15 Minute AMRAP:

5 Snatches 115#/75#

10 Snatches 115#/75#

15 Snatches 115#/75#

Etc….

*Each round of snatches begins with a 20 Wall Ball buy-in 20#/14#

Get as far as you can in the ladder….

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Wednesday June 18, 2014

Posted on Jun 17, 2014 | 0 comments

Strength:

Behind the Neck Jerk

EMOM 10 Minute, work up to a max effort..

 

WOD:

3 Rounds for time:

Run 800m

30 DB Hang Squat Cleans 45#/30#

 

CF MELT:

EMOM 30 Minutes:

Min 1: Run 150m

Min 2: Row 150m

Min 3: 20 Sit-ups

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