Strength: 1. Clean 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)3 2. Front Squat (70%/5)4 WOD: 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees SC:(65/35), Ring Row
The sign up sheet is out for the In house competition and Christmas Party. CFIP Competition @ 8:30 Dec 17th. Teams of 2. $20 a team. *Keep a eye out for one of the WODs week* Christmas party Dec 17th @ 7. WOD: AMRAP 3: 15 Calorie Bike/Row 15 Power Cleans (115/85#) (95/65)SC Rest 3:00
Strength: 1. Snatch 65%/3 70%/3 75%/3 (80%/1)3 2. Back Squat (75%/3)8 WOD: 4 RFT: 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups
Conditioning: Run 3x (600m :15 rest/ 400m :10 rest/200m) Rest 3 mins between sets. SC: 2x Skill: Choose one of the following: A. 3 sets of 9 unbroken muscle-ups B. 4 sets of 7 unbroken muscle-ups C. 5 sets of 5 unbroken muscle-ups D. 6 sets of 4 unbroken muscle-ups E. 4 sets of
Strength: 1. Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1)4 2. Clean Pulls (85%/3)4 3. Front Squat (65%/5)4 WOD: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as
Wednesday 11/30/16 Read More »
WOD: “Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65#) (65/35) 21 Over-the-Rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) (75/55) 18 Over-the-Rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) (95/65) 15 Over-the-Rower Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats (155/105#) (115/80)
Strength: Snatch 60%/3 65%/3 (70%/3)3 Every 2 mins or so 2. Snatch Pull (85%/3)4 Every Minute 3. Back Squat (65%/8)3 Every 2 minutes or so WOD: AMRAP 15: 30 DU 15 Power Cleans (135/95#) 30 DU 15 T2B SC: 60Singles, 115/80, 30 Knee ups
Strength: 1. Clean & Jerk 60%/2 65%/2 (70%/2)3 2. Clean Pull (80%/3)4 3. Front Squat (70%/3)4 WOD: For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) (65/35)SC 20 Bar Muscle ups 20 Overhead Squats (135/95#) (95/65)SC 10 Ring Muscle-ups 10 Overhead Squats (185/135#) (115/80)SC
Wednesday 11/23/16 Read More »
Strength: Snatch 60%/2, 65%/2; (70%/2)3 2. Snatch Pull (80%/3)4 WOD: For time: 2K Row
