06/20/2018

WOD:

6 min AMRAP

3 power cleans (165/110#)

4 front squats (165/110#)

rest 4 minutes (put bars away)

8 min AMRAP

8/6 calorie bike (sprint!  Other people will be waiting for the bike!)

10 toes to bar

100 m run

rest 3 minutes (set up for scaled Mary, if needed)

FOR TIME

3 rounds of Mary

5 strict HSPU (scale with HS 3 sec eccentric lowers to ground)

10 pistols (scale with pistol to seated position on bench)

15 pull ups (scale with banded strict pull ups using J cups for bands)

**you will have 3 scores for today’s workouts…2 scores equal ROUNDS and 1 will be a time…

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06/19/2018

Warm Up

3 rounds for quality

20 single arm (alternating) Russian KB swing (53/35) 10 each side

20 ft inchworm

20 sec hollow hold hang (active shoulders, toes pointed, feet together.  Scale with dead hang)

Rest 1 min

WOD:

3 RFT

66 double unders

44 wall balls (14/10#, unless you can do 44 unbroken with 20/14# for 3 sets don’t even think about the 20/14#!)

22 med ball alternating plyo push ups (11 each side)

06/18/2018

SWOD:

Snatch Grip Deadlift

3-3-3-3

goal is to keep the chest higher than the hips during the pull, no triple extension, just stand tall and lockout.

WOD:

21 hang snatch (85/55#) scale with hang power snatch

21/18 calorie air assault

15 hang snatch (105/75#)

15 front rack lunges (105/75#)

9 hang snatch (125/95#)

9 lateral burpees over bar

06/16/2018 Saturday Girls!!

WOD:

FIND A PARTNER!!

clock starts

-ALL athletes will perform FRAN at the same time (scale appropriately to finish within a 6 min time cap)

21-15-9

thrusters

pullups

rest 6 minutes (rest period begins once BOTH partners are finished with FRAN)

then perform

Partner KAREN

150 wallballs (20/14#)

*partners share a med ball and the reps!

*one partner works while the other one rests

*15 air squat penalty for both partners if the med ball touches the floor

rest 3 minutes

10 x 30 double under relays (5 sets each partner) (sub 30 singles)

*one partner jumps at a time

*alternate partners every 30 double unders/30 singles

YOUR TIME IS HOWEVER LONG IT TAKES FOR ALL OF THE WORK!  RECORD YOUR FRAN TIME AS WELL!

06/14/2018 Endurance Thursday

Congrats to CF LEVEL 2 Coach John Slater! Coaches who further their education and knowledge directly affect our members. Thank you for sharing that with us!

Endurance Thursday

32 min AMRAP

20/15 calorie air assault

8/6 strict/strict banded pulls ups (set up bands on J cups)

20 cal row

8/6 strict HSPU or 30 sec HS hold or 30 second plank with feet elevated on box  or 30 second plank

8 GHD sit ups

200 m KB/DB front rack carry (32/25#)

06/13/2018

EMOTM for 10 minutes

EVEN minutes:  8 back rack lunges (155/105#) from the rack, perform 4 each side

ODD minutes:  5 max height wall balls (20/14#)

rest 2 minutes

EMOTM for 10 minutes

EVEN: 8 burpee toes 2 bar

ODD:  10 single arm DB push jerk/push press (65/45#, 5 each side)

rest 2 minutes

EMOTM for 10 minutes

EVEN:  2 rope climbs

ODD: 100 m run