Thursday, July 31, 2014

Wednesday, July 30, 2014

Thursday 7-31-14


Strict Press
2-2-2-2-2

Then...

3 rounds
10 push press (use last weight of 2 strict press)
10 pull ups
Run 200 meters 

Tuesday, July 29, 2014

Wednesday 7-30-14


Every 2 min for 20 min
10 back rack step ups (135#/95#)
   * make step about knee hight 



https://www.youtube.com/watch?v=BexqmLEMeRw

Monday, July 28, 2014

Tuesday 7-29-14


12 Min AMRAP
10 toes to bar
5 Snatch (155#/100# or about 60% of your 1rm snatch)

Sunday, July 27, 2014

Monday 7-28-14


Find your 20 rep max Front Squat!!!!

This is all we are doing today so take your time to work up to a weight that made you as nervous as last weeks back squats!!!

Friday, July 25, 2014

Saturday 7-26-14

In teams of 3 or 4
10 rounds
3 rope climbs
Max calories on rower

Teams of 3
Partner 1 climbs the rope 3 times while partner 2 rests and partner 3 rows.
1 goes to rest, 2 goes to rower, 3 goes to rope

Teams of 4
1 climbs, 2 rests, 3 rows, 4 rest
1 goes to rest, 2 goes to rower, 3 to rest, 4 to rope

Score is total calories rowed and time it takes to complete 10 rounds

Thursday, July 24, 2014

Wednesday, July 23, 2014

Thursday 7-24-14


Split Jerk (85% of 1rm for all sets)
2-2-2-2-2 

Then...

AMRAP 10 Min
5 OHS (205#/105# or roughly 80% of 1rm snatch)
Run 200 meters 

Tuesday, July 22, 2014

Wednesday 7-23-14


Find your 10 rep max DL

This is all we are doing today so take your time and warm up to the heaviest weight possible!!!!! 


Monday, July 21, 2014

Tuesday 7-22-14


2 rounds
25 Russian KB Swings (Heaviest KB EVER)
50 Air Squats
25 Russian KB Swings
50 Gobblet Squats holding KB

Saturday, July 19, 2014

Monday 7-21-14

Establish a 20 rep max back squat!!!!

This is all we are doing today so take your time to work up to a seriously struggling weight.  This should take about 4-5 min to complete all 20 reps in one set.  By your 4th or 5th rep you should be very nervous!!!!


Friday, July 18, 2014

Saturday 7-19-14

EMOM 10 min
5 touch and go power snatches (155#/100#)

Then...

For Time
30 Muscle ups 

Thursday, July 17, 2014

Wednesday, July 16, 2014

Thursday 7-17-14


Deficit Dead Lift (45#/25#)
3-3-3-3-3

Then...

10-8-6-4-2
Snatch (155#/100#)
Pistol

Tuesday, July 15, 2014

Wednesday 7-16-14


Push jerk (taken from ground)
3-3-3-3-3

Then...

5 Rounds
200 meter sprint
10 box jumps (30"/24")
1 Rope Climb

Monday, July 14, 2014

Tuesday 7-15-14


For max load... Bear Complex (20 min)
   * 1 rep = 1 power clean, 1 front squat, 1 shoulder to OH, 1 back squat, 1 shoulder to oh (from the back).

then...

AMRAP 7 Min
10 HSPU's
10 back squats (225#/135# or about 56% of your 1 rep max back squat)
   * taken from ground
   * 5 burpee penalty if you drop bar during back squats. 

Sunday, July 13, 2014

Friday, July 11, 2014

Saturday 7-12-14


How's everyone doing on the 100 push up challenge?????

"Flight Simulator" (with a twist)

Double unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All sets of DU's must be unbroken before moving on the next set

10 Alternating DB Snatches in between each set of double under (55#/35#)

Wednesday, July 9, 2014

Thursday 7-10-14


Summo Deadlift 
5-5-5-5-5

Then...

AMRAP 6 Min
10 Deadlift (315#/225#)
10 Ring dips

Tuesday, July 8, 2014

Wednesday 7-9-14


Push Press
5-5-5-5-5

Then...

21-15-9
Burpee to target 6" above reach 
KB Swing (70#/53#)

Monday, July 7, 2014

Tuesday 7-8-14

Front Squat
5-5-5-5-5

Then...

3 Rounds
10 Thrusters (115#/85#)
7 Muscle ups

Sunday, July 6, 2014

Monday 7-7-14

For Time
10 OHS (135#/95#)
50 Sit ups
9 OHS
40 situps
8 OHS
30 sit ups
7 OHS
20 Sit ups
6 OHS
10 Sit ups
5 OHS

Thursday, July 3, 2014

Friday 7-4-14


Happy Fourth of July!!!! CRCF will be open for a 9am WOD only today and closed tomorrow.  Don't forget to do your 100 push ups today!

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 





Here are some options you can do on your own tomorrow if you're itching to workout

EMOM 20 MIN
10 burpees

or

200 Burpees for time

or

Tabata (20 sec on 10 sec rest for 8 rounds)
Air Squat

Or 

EMOM for 20 min
Sprint 100 meters (up a hill is preferred)

or

5 Rounds
10 push ups
20 air squats 


Wednesday, July 2, 2014

Thursday 7-3-14


15 Min to establish a 1RM Deadlift

Then...

"Karen"
150 Wall balls 

Tuesday, July 1, 2014

Wednesday 7-2-14

12 Min to establish a 1RM Strict Press

Then....

"Mary"
AMRAP 20 Min
5 HSPU's
10 pistols
15 pull ups