Rest Day

We are closed for Easter.  If you would like a WOD to do at home, try this:

400m walking lung

or

250 Burpees

or

Run 5k

or

15 rounds of hill sprints

Happy Holidays everyone!

Open 13.4

Open 13.4

Warm-up:

Work up to the weight you will use in the WOD.

WOD:

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Mini Gymnastics Camp

Warm up:

EMOM 5 min

2 Cleans 65/55

Skill:

Kipping Pull-up

L-Sit

WOD: From 3/9/13

AMRAP 15 min

15 Chest to Bar Pull-ups

30 second L-sit Hold

Row and Push

Warm up:

Run 1 mile

Strength:

Work up to weight you will use for WOD

WOD: From 3/15/13

Row 500m

30 body weight bench press

Row 1000m

20 body weight bench press

Row 2000m

10 body weight bench press

Flashback

Warm up:

Burgernor Warm-up 45/35

Skill:

Handstand Push-ups

WOD: from 4/30/10

70 Burpees

60 Sit-ups

50 KB swings 1.5/1

40 Pull-ups

30 Handstand Push-ups

Main Site Week

This week we will be tackling some WODs from the main site.


Warm up:

Every 30 seconds for 5 min:

1 Hang Power Clean 45/35

1 Hang Squat Clean

Strength:

Sumo Deadlift:

3-3-2-2-1-1

WOD: from 3/10

10 min AMRAP –

5 Deadlift 185/135

Sprint 100 yards

 

It Takes Two

Partner WOD

Run 400m passing med ball every six steps

then 2 rounds of 1 min intervals

1. leg throws

2. two person russian twists

3. plank hold partner jumps over

4. pike hold partner crawls through

5. handstand hold partner holds active shoulders on the pullup bar

6. pass med ball from situp position

7. human wheel barrel

then run 400m passing medball every six steps

Open WOD 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Big pulls

Weighted pullups

5-4-3-2-1

WOD

20 min AMRAP

3 wall walk ups

6 band rotational pulls (each side)

9 medball slams

12 four count flutter kicks

 

CFM Highland Games

3 rounds of 90 sec intervals. 1 min break between rounds

Reverse Medball Throws – 20/14 Stand ar the rig, facing the rig.  Throw the ball at the wall behind you.

Keg lift/Heavy bag lift – 48/40″

Medball Shot put – 20/14 bear crawl back

Sled Push

Sled Pull