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170524 (Wednesday)

 

Barbell

Push Jerk 5×2

Increase weight each set, working up to a heavy double.

 

Metcon

3 rounds for time:
10 Hang Power Cleans (135/95)
10 HSPU
400m Run

 

170523 (Tuesday)

 

Endurance

EMOM 10:
Row 100m

 

Metcon

“Ogar”

AMRAP 14:
3 Snatch 135/95
1 Muscle-Up
12 Wallballs 20/14 10/9

 

Mobility

Spend 1 minute in the following poses:
Pigeon (1 min each side)
Upward-Facing Dog
Forward Fold

 

170522 (Monday)

 

Strength

Pause Back Squat (2 sec pause at bottom)
5 reps @ 60% of BS 1RM
5 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

 

Metcon

“Death by Pullup”

With a running 20:00 clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute, etc… continuing as long as you are able. Break the work up into multiple sets each minute as needed.

 

170520 (Weekend)

 

Saturday – Partner WOD

In teams of 2, AMRAP 28:
10 Box Jumps (24/20)
8 Wallballs (20/14) (10′ all)
6 Shoulder to Overhead (135/95)
4 Burpee Pullups
100m Sprint

One partner works at a time, alternating movements.

 


 

Sunday – Hero WOD

“Donny”

21-15-9-9-15-21 for time:
Deadlift 225/155
Burpees

 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

 

170519 (Friday)

 

Barbell

“The Bear Complex”

Each round is 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Take 5 attempts, going for Max Load. You must hold onto the bar for the entire round for it to count.

 

Cashout

For time:
100 Abmat Situps

 

170518 (Thursday)

 

Barbell

EMOM 10:
1 Squat Snatch @ 80-85% 1RM

 

Metcon

For time:

3 rounds of:
20 Standing Front Rack Lunges (135/95)
10 HSPU
10 Chest to Bar Pullups
then…
400m Run

Time includes the cashout run!

 

Mobility

Reclined Spinal Twist – Spend 1:00 on each side.

Reclined Spinal Twist

 

170517 (Wednesday)

 

Endurance

Every 2 minute for 10 minutes:
Run 200m

 

Benchmark WOD

“Elizabeth”

21-15-9 for time:
Clean (135/95)
Ring Dips

 

Cashout

For quality:
30 Reverse Burpees

 

CFC Community Group on Facebook

3 days ago

Kayla Donahue

Don't forget! Yoga tonight right after open gym. Start time right before/around 6:30! ... See MoreSee Less

1 week ago

Joy Taylor

Me, after 3 days away from the gym: ... See MoreSee Less

Me, after 3 days away from the gym:
Steve Walker and his babes...

Comment on Facebook

#40poundsoflove

Omg!!!! Adorable❤❤❤

Unbearable cuteness!

This is everything.

Charlie's so big and Smalls is just straight chillin ❤❤❤❤

You look like you're ready to do the cutest "goblet" squats EVER!

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