Wednesday 11-9-16

6 Rounds 

5 power snatches (115#/85#)

10 OH ALT Lunges (115#/85#)

15 Ring Dips 

#WCW

Tuesday 11-8-16

"HELEN" 
3 Rounds
400 M RUN
21 KBS (53#/35#)
12 Pull ups

Then...

Strict Press
3 @ 70%
3 @ 80%
Max @ 90%

Coach Brittany going over the Double Under with new member Ryan. Ryan recently graduated from UC Davis and is in pursuit of a career as a Firefighter. He starts his fire academy in February and came to CRCF to prepare! Welcome to the family Ryan! 

Monday 11-7-16

AMRAP 5 MIN
Row 250 Meters
10 Kipping HSPU's
10 T2B

Rest 1 Min 

AMRAP 5 MIN
5 Thrusters (135#/95#)
5 Bar Facing Burpees

Rest 1 Min 

EMOM 5 MIN
200 M Sprint

Jump into the week like Doris! 

Saturday 11-5-16

For Max Load 

Snatch

Then...

Clean & Jerk 

Kylie.

Friday 11-4-16

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

SDHP (95#/65#)

Wall Ball (20#/14#)

Then...

Bench Press
5 @ 65%
5 @ 75%
Max reps @ 85% 

Tom is a MO MAN! Go to http://mobro.co/crcf to help us raise funds for mens health. 

Thursday 11-3-16

TEAMS OF 2 

5 Rounds

Row 250 Meters 

10 Burpees box jump overs (24"/20")
5 DB Hang Squat Cleans (55#/35#)

Lora.

Wednesday 11-2-16

12.2
AMRAP 10 MIN
30 Snatches (75#/45#)
30 Snatches (135#/75#)
30 Snatches (165#/100#)
30 Snatches (210#/120#)

Then...

Front Squat 
5 @ 65%
5 @ 75%
Max Reps @ 85%

Karen.