Archive for April, 2014

Wednesday 4.30.14

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

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
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Tuesday 4.29.14

Strength:
Bench Press 10RM

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

Finisher:
500m Row

Strength: Bench Press 10RM Metcon: 4 RFT Run 400m 25 KB Swings (53#/35#) Finisher: 500m Row
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Monday 4.28.14

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

After Party:
AMRAP3 – Medball Situps

Headliner: 5 Rounds (115#/75#) 12 Snatch Grip Deadlifts 9 Hang Power Snatches 6 OH Squats After Party: AMRAP3 – Medball Situps
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Saturday 4.26.14

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

Partner WOD: 150 Thrusters (95#/65#) 100 Double Unders 50 Strict Pullups EMOM 5 Burpees
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Friday 4.25.14

Strength:
Deadlift 5-5-5

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

After Party:
800m Airdyne

Strength: Deadlift 5-5-5 Metcon: AMRAP12 3 HSPU 6 Box Jumps (30″/24″) 9 KB Swings (70#/53#) After Party: 800m Airdyne
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Thursday 4.24.14

Skill:
Muscle Up

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

Finisher:
AMRAP3 – Barbell Roll-Outs

Skill: Muscle Up Metcon: “Nancy” 5 Rounds 400m Run 15 OH Squats (95#/65#) Finisher: AMRAP3 – Barbell Roll-Outs
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Wednesday 4.23.14

Strength:
Push Press 5-5-5

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

Finisher:
Max Effort – Wall Sit

Strength: Push Press 5-5-5 Metcon: 3RFT 21 Double Unders 15 Clapping Pushups 9 Power Cleans (185#/125#) Finisher: Max Effort – Wall Sit
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Tuesday 4.22.14

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

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
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Monday 4.21.14

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#)

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#)
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Sunday 4.20.14

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

No Yoga Today.
Open Gym 11-1.

Happy Easter, CFSE! Congrats to Britnie and Sara for their awesome performances at Festivus! No Yoga Today. Open Gym 11-1.
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