A. Work up to a heavy 1 rep for Split Jerk. Emphasize form over maximum weight. 6 sets minimum
B. For time:
8 Overhead Squats (135/95)
15 Handstand Push-ups
Row 1000 meters
15 Handstand Push-ups
8 Overhead Squats (135/95)
A. Work up to a heavy 1 rep for Split Jerk. Emphasize form over maximum weight. 6 sets minimum
B. For time:
8 Overhead Squats (135/95)
15 Handstand Push-ups
Row 1000 meters
15 Handstand Push-ups
8 Overhead Squats (135/95)
A. Complete 3 sets of 10 STRICT ring dips. Scale as necessary if you can’t complete an unassisted ring dip
B. “Cat Burglar”
9-15-21 reps of:
Deadlifts (225/155)
Box step ups with plate overhead (45/25) [24″ box for men, 20″ for ladies]
Knees to Elbows
40 meter bear crawl at the end of each round
Remember to enter and exit through the new door (Suite 7) instead of the old one!
An awesome showing by all 4 teams who competed in this weekend’s East vs West competition! Thank you even more to all our CFSC volunteers who made the event a smashing success!! The photos that Mike and Maureen took are now loaded on our Flickr page. They go in order taken from latest in the day to earliest in the day.
A. Back Squat 4-4-4. 2 second pause at bottom. Work as heavy as possible while attaining correct depth.
B. Complete as many rounds as possible in twelve minutes of:
6 Clean and Jerks (135/95)
12 Wallball Shots (20/14)
Don’t forget your post-WOD massage with Amanda on Monday evening!
Gym will be closed for the East vs West competition on Saturday 9/29/12. Feel free to come out and support your fellow members as they compete! The event will run from 9am to 4pm.
Congratulations to Lenny (not pictured) as he welcomed his second child to the family! 9 pounds and 21 inches. Both Mom and baby are doing great!
A. Squat Clean 3-3-3. These are the working sets…take at least 3 more warmup sets before reaching your heavy 3 reps. Goal is 85% of your 1 rep clean max.
B. Complete as many rounds as possible in 15 minutes of:
5 Thrusters (95/65)
10 Double Unders
15 Kettlebell Swings (53/35)
20 Sit-ups
Total WOD time: 20:00
1000 meter row buy in.
In remaining time, complete as many rounds as possible of:
2 Rope Climbs
400 meter run
5 Burpees
1. Shoulder Press 3-3-3. Use 6 sets minimum. Aim for 90% of your 1 rep max.
2. Five rounds for time of:
10 Toes to bar
15 Push-ups (Chest to floor)
Sprint 200 meters
1. 3 sets of maximum effort pull-ups. No gaming allowed! Rest 2 minutes between sets.
2. “Chalky White”
For time:
100 Double Under buy-in.
Then three rounds of:
10 Power Cleans (135/95)
Row 250 meters
10 Box Jumps (30/24)
Stronger Faster Healthier’s Omega 3 Oil is now back in stock! 10oz bottles only this time. Email Miles if you’d like a bottle
1. Snatch Balance practice. Experienced members work up to a heavy 1 rep.
2. Complete as many rounds as possible in 12 minutes of:
5 Overhead Squats (95/65)
10 Burpees
15 Sit-ups with medicine ball (20/14)
Rx+ Use 115/75 for OHS
This week’s happenings:
* Massage Monday! Book your time with Amanda HERE
* We still need more volunteers for the East vs West competition this coming Saturday at the gym (9/29). Please email Miles if you can help out for any amount of time
* Gym will be CLOSED on Saturday 9/29 for the competition…might as well come volunteer and support your peoples!
Make up any of the past 5 WODs you missed this week.