Friday 5-9-14

"Sean's BIG DAY!!!"

8 Rounds for time

14 Air Squats 

9 KB Swings [53#/35#]

2 min rest

5 Rounds for time

9 Power Cleans [95#/65#]

14 wall balls [20#/14#]

Our very own Coach Sean Chamberlin in tying the knot today (Still time to run bro! JK!!!).  So for those of us who couldn't make the celebration :( This is how we will always remember this day! The significance of the workout is follows 

8-14-09 is the day Sean ask his Amanda to officially go out with him. Awwwwww!

5-9-14 is today.... HIS WEDDING DAY!!!! '

I speak for everyone at CRCF Sean, we are so happy for  you two and can't tell you enough how much we love you bro! Have blast and we will see you when you get back! 

Thursday 5-8-14

Strict Press [15 min cap]

5 @ 50% 1RM

5 @ 60% 1RM

5 to Failure @ 68% 1RM

·         Just like with the back squats on Tuesday, once you reach 5 reps only allow yourself to take 1 breath at the bottom of each rep. 

Then…

AMRAP 6 min

50 Shoulder to overhead [75#/55#]

40 hanging power snatches

Max burpees over the bar 

Wednesday 5-7-14

“Diane”

21-15-9

Deadlift [225#/135#]

HSPU

Tuesday 5-6-14

Back Squat [15 min cap]

5 @ 50% of your 1 RM

5 @ 60 % 1RM

5 to Failure @ 68% 1RM

·         This last set is done to failure.  Once you get past your 5^th rep only rest at the top long enough to take 1 breath and go immediately into your next rep.  Do not do this for the other sets or reps just on this last set once you get past your 5^th rep. 

Then…

12 min to find 1RM Turkish Get up

·         Use dumbells, kettle bells, barbells with plates.  Rep is completed once you stand up, no need to go back to ground.

Monday 5-5-14

4 rounds [24 total min]

1 min on

Power Cleans (185#/105#)

30 seconds off

1 min on

Hand Stand Push ups

30 seconds off

1 min on

Box jump overs [24”/20”]

30 seconds off

1 min on

Push ups

30 seconds off

* Your score is the total number of reps of all 4 rounds divided by 4.  This will give you your average reps per round.  

Saturday 5-3-14

"Isabel"

For time 

30 snatches [135#/95#]

Friday 5-2-14

2 Rounds
30 kb swings [53#/35#]
30 alternating pistols

2 Rounds
15 Box jumps [24"/20#]
15 push ups

2 rounds
10 goblet squats [53#/35#]
10 burpees