Let’s GOOOOO!!!!

Tuesday, July 16, 2019

Strength/Conditioning

EMOM 12, alt:

Odd:  2 Power Cleans

Even: 15/12 Cal Row 12/9 Cal Bike, or 200m Run

WOD

3 Rounds

5 Power Cleans (175/115)

10  Box Jumps (30/24)

Then,

3 Rounds

5 Push Jerks (175/115)

10 T2B

Then

3 Rounds

5 Front Squats (175/115)

10 Push Ups

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Every Rep Counts

Monday, July 15, 2019

Strength

OTM 8

Snatch+ Hang Snatch

WOD

3 Rounds, 1:00 at each to accumulate max reps

Bike for Cals

Power Snatch (75/55)

Row for Cals

Front Rack Lunge (75/55)

KBS (55/35)

1:00 Rest

Pablo and Jim Rowing

Jump, Jump

Friday, July 12, 2019

Strength

5 Sets

10 Strict Press, directly  into 1:00 max effort row

Rest :90

WOD

150 Double Unders

Then:

12 Rounds

5 T2B

5 Burpees

Then:

150 Double Unders

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Smile!

Thursday, July 11, 2019

Strength/Conditioning

EMOM 12, alt.:
Odd: 12/9 Cal Bike, 15/12 Cal Row, or 200m Run

Even: 12 DB Deadlifts

WOD

400m Run

50 Thrusters (45/35)

400m Run

50 Wall Balls (20/14 to 10′)

400m Run

IMG_5316

 

The Great Cubby Clean Out of 2019

Wednesday, July 10, 2019

Strength

Back Squat

5-5-5-5

*16 Lateral Box Step Ups after each set

WOD

21-18-15-12-9-6-3

Hang Cleans (135/95)

Burpee Box Jumps (24/20)

*HEY EVERYONE! As we prepare for our move to Plant Road we are asking everyone to COMPLETELY empty out their cubbies and take anything home from the gym that they usually leave there (shoes, weight belt, gloves, EVERYTHING).  We promise we will have wonderful new cubbies for you at the new space- but until then please remove your items from the gym.  Thank you for your cooperation!

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2 Rounds of Fun

Tuesday, July 9, 2019

Strength

EMOM 12

Odd: 2 Power Cleans + 3 Push Jerks

Even: 15 Up Downs

WOD

2 Rounds

AMRAP 5

15 Wall Balls (20/14 to 10′)

10 Hand Release Push Ups

Rest 2:00

AMRAP 5

30 Double Unders 

10 Double KB Front Rack Lunges (55/35)

Rest 2:00

*For scoring purposes 2 DU is 1 rep so each AMRAP has 25 reps.  Score is total reps.

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Happy Monday!

Monday, July 8, 2019

Partner Conditioning

With a partner:

AMRAP 12

Partner A: 200m Run

Partner B: Max KBS (70/55)

*While Partner A  is running, Partner B is doing  KBS (70/55). When Partner A completes run, they switch to KBS and Partner B goes out for run.  Continue in this pattern for 12 minutes.

WOD

5 Rounds

10 HSPU

20 DB Hang Clean and Jerk (50/35, switch every 5 reps)

25 Sit Ups

KBs and DBs

Settle In and Keep Moving

Friday, July 5, 2019
WOD

AMRAP 40

10 Burpees

20 KBS (55/35)

30 Sit Ups

400m Run

10 Burpees

20 Box Jumps Overs (24/20)

30 Air Squats

400m Run

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“Manion”

Thursday, July 4, 2019

***We have open gym today from 9-noon in lieu of regular classes.

Do the workout “Manion” or choose a Hero workout of your choice to do- check them out on CF Main Site under WOD Questions. 

WOD

“Manion”

7 Rounds

400m Run

29 Back Squats (135/95)

TravisManionHero

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Jump-Jump

Wednesday, July 3, 2019

Strength

OTM 8

Clean- Hang Clean- Jerk

WOD

10 to 1

Clean and Jerks (135/95)

*20 Alt. Jumping Lunges after each set

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