April 2014

Opener:
5RM Hang Squat Clean

Headliner:
3 Rounds
T2B
Front Rack Lunges (75#/55#)
Bar-Facing Burpees
Rest
Running Clock, 1 minute per station.

Finisher:
ME3 – Handstand Hold

Strength:
Bench Press 10RM

Metcon:
4 RFT
Run 400m
25 KB Swings (53#/35#)

Finisher:
500m Row

Headliner:
5 Rounds (115#/75#)
12 Snatch Grip Deadlifts
9 Hang Power Snatches
6 OH Squats

After Party:
AMRAP3 – Medball Situps

Partner WOD:
150 Thrusters (95#/65#)
100 Double Unders
50 Strict Pullups
EMOM 5 Burpees

Strength:
Deadlift 5-5-5

Metcon:
AMRAP12
3 HSPU
6 Box Jumps (30″/24″)
9 KB Swings (70#/53#)

After Party:
800m Airdyne

Skill:
Muscle Up

Metcon:
“Nancy”
5 Rounds
400m Run
15 OH Squats (95#/65#)

Finisher:
AMRAP3 – Barbell Roll-Outs

Strength:
Push Press 5-5-5

Metcon:
3RFT
21 Double Unders
15 Clapping Pushups
9 Power Cleans (185#/125#)

Finisher:
Max Effort – Wall Sit

Opening Act:
5 Rounds
Row 250m

Headliner:
4 minutes
200m OH Carry (45#/25#)
Max Chin-Ups with remaining time
rest 1 minute

5 minutes:
200m OH Carry (45#/25#)
Max Ground To Overhead with remaining time(45#/25#)
rest 1 minute

6 minutes:
200m OH Carry (45#/25#)
Max Alt Pistols with remaining time

After Party:
50 V-Ups

Strength:
Back Squat 5-5-5

Metcon:
AMRAP10
Shoulder to Overhead (135#/95#)
T2B
1/1, 2/2, 3/3, 4/4, 5/5 etc.

After Party:
AMRAP2
Deadlifts (135#/95#)

Happy Easter, CFSE! Congrats to Britnie and Sara for their awesome performances at Festivus!

No Yoga Today.
Open Gym 11-1.