1.1.18
Happy New Year!!!
CFE:
24m EMOM, every 3min
300m run/Row
10 T2Ring
Then: 10/1
Pistols
Ring dips
CF:
“Home Alone”
50-40-30-20-10
Jumping Lunges
Sit-ups
Gym hours 1/1:
7:30am WOD, 9am WOD, and 3-5pm Open gym with WOD at 5pm.
Happy New Year!!!
CFE:
24m EMOM, every 3min
300m run/Row
10 T2Ring
Then: 10/1
Pistols
Ring dips
CF:
“Home Alone”
50-40-30-20-10
Jumping Lunges
Sit-ups
Gym hours 1/1:
7:30am WOD, 9am WOD, and 3-5pm Open gym with WOD at 5pm.
CFE:
24m EMOM, every 3min
300m run/Row
10 T2Ring
Then: 10/1
Pistols
Ring dips
CF:
“FRAN”
21-15-9:
Thrusters (95/65)
Pull-ups
CFE:
5 Rounds
200m run, 12 wallballs
300m run, 8 hspu
400m run, 4 manmakers
CF:
“Saving Grace”
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)
CFE:
Filthy Fifty Endurance!
50 box jumps (24/20)
50 jumping pull-ups
50/KBS (35/53)
50 walking lunge steps
50 K2E
50 DB push press
50 Superman
50 wallballs (20/14)
50 burpees
50 double unders (4 x 1)
CF:
:30 Seconds
Lateral Hops Over PVC Pipe
Active Samson
PVC Pass Throughs
Air Squats
PVC Around the Worlds
Push-up to Down Dog
PVC Overhead Squats
Active Spidermans
2. Strength
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch
3. Conditioning
“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
CFE:
“Painstorm CFE Style”
Tabatas!
SDHP (53/35)
1 min rest
Ring/box dips
1 min rest
Box jumps (24/20)
1 min rest
Push-ups
1 min rest
KBS
1 min rest
Cal row
CF:
:30 Seconds
Jogging Around Line of Kettlebells:
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks ?Side Lunge
Moderate Jog
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Faster Jog
Side Shuffle (:15 Seconds Each Direction)
:15 Butt Kickers / :15 High Knees
:15 Bear Crawl / :15 Backwards Bear Crawl
2. Conditioning
“Bells and Whistles”
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl
MERRY CHRISTMAS EVERYONE!!!
CFE:
3 rft:
400m run
20 DB lunges
15 DB thrusters
10 push-ups
Then 3 rft:
400m run
20 DB renegade Row
15 GHD
10 pull-ups
CF:
:30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Active Samson
Pigeon Pose + Wrist Stretch (Right Side)
Faster Bike
Air Squats
Pigeon Pose + Wrist Stretch (Left Side)
2. Strength
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
3. Conditioning
“Clean Sheet”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)
Remembered NORMAL CLASS SCHEDULE TOMORROW, HOWEVER NO CHILD CARE.