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Thursday, 21 September 2017 00:00

09.21.17

Strength

EMOM 8

Power Snatch + Snatch Balance


WOD

For Time:

400 m Run

then

4 Rounds

5 Renegade Rows 35/20

20 Sit Ups (RX+ 10 GHD Sit Ups)

then

200 m Run

 

After Party

Goal Work/Mobility

Friday, 08 September 2017 00:00

09.08.17

WOD

Choose ONE of the following gymnastics "WODS" for entire WOD. 

For Time:

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Clean and Jerks 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Power Snatches 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Thrusters

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run 

10 Bar Facing Burpees

 

"CFVF Gymnasty"

5 Pull Ups + 5 Box Jumps 24"/20" + 5 Toes to Bar + 10 Air Squats

"Mary"

5 HSPU + 10 Pistols + 15 Pull Ups

"Nate" 

2 Ring Muscle Ups + 4 HSPU + 8 KBS 70/53

Thursday, 17 August 2017 00:00

08.17.17

Strength

Min 1-3: High Hang + Hang + Power Clean

Min 4-6: Hang + Power Clean

Min 7-10: Power Clean

 

WOD

4 Rounds For Time

200 m Run

10 Dumbbell Snatch 50/35 (R+L=2)

10 OH Lunge (R+L=2)

10 Ring Rows 

 

After Party

Goal Work/Mobility

Friday, 04 August 2017 00:00

Lift Off

We have all normally scheduled classes today. Everyone is encouraged to come at night to lift or just support your fellow athletes. That will begin at 5 pm. 

 


Build to a one rep max 

-Snatch

-Clean and Jerk

Wednesday, 02 August 2017 00:00

08.02.17

Strength

Snatch

6x2 @ ~65% with pause in catch

*Not tap and go. :60-:90 between sets.

 

WOD

2 Rounds For Time:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Overhead Squat

10 Bar Facing Burpees

 

After Party

Jerk Dips

5x2 @ 100%

Monday, 24 July 2017 00:00

07.24.17

Strength

Snatch

Min 1-3: 1 @ 75% with Pause in Catch

Min 4-6: 1 @ 80% with Pause in Catch

Every :60-:90 x 3: 1 @ 85%

 

WOD

21-15-9

Power Snatch 95/65

Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Friday, 21 July 2017 00:00

07.21.17

WOD

For Time:

200 m Run

20 Power Snatch 95/65

200 m Run

20 Thrusters 115/75

200 m Run

20 Clean and Jerk 135/95

200 m Run

20 Chest to Bar Pull Ups

RX+ all at 135/95

Wednesday, 19 July 2017 00:00

07.19.17

Strength

EMOM 5

Snatch Pull + Hang Power Snatch + Power Snatch

Rest 1 full minute

EMOM 5

Power Snatch

 

WOD

Death By Calorie Row and Burpee

Odds: Calorie Row 2, 4, 6, 8, 10...

Evens: Burpees 2, 4, 6, 8, 10...

 

After Party

3 x ME Front Rack Holds

 

Friday, 14 July 2017 00:00

07.14.17

WOD (You are doing ONE of the WODs. Not both.)


20 Rounds For Time:

3 Burpees

3 Chest to Bar Pull Ups

1 Squat Snatch 115/75 (RX+ 135/95)

 

-OR-

 

20 Rounds For Time:

3 Burpees

2 Bar Muscle Ups

1 Squat Snatch 115/75 (RX+ 135/95)

Monday, 03 July 2017 00:00

07.03.17

Strength

Snatch

8 lifts @ 80-90%

*Complete one lift every :60 - :90. Redo up to 2 missed lifts.

 

WOD

5 Rounds For Time:

7 Power Snatch 75/55

7 Handstand Push Ups

7 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

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