CFM Bench Press

Skill:  Bench Press Technique

 

WOD:

Lynne:

5 rounds

Max reps Bodyweight Bench Press

Pull ups

 

You have 40 minutes to complete all rounds.

Press It Out!

Press It Out!

Strength:

Weighted Dips

3-3-3-3

Weighted Push-ups

3-3-3-3

WOD:

“Death by HSPU”

With a running clock do 3 HSPUs for as long as possible.

Badger

Badger
 Mark Carter
3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

 

Tabata What?

Tabata What?

Skill 

Tire Flips

WOD

Tabata

1. Tire Flips

2. Ring Dips

3. Wall Balls

4. Double Unders

5. KB Halos 18/35

Power Snatch and OHS

Power Snatch and OHS

Power snatch + Overhead Squat

5 sets of 2 P.S + 1 OHS

WOD

15 min AMRAP

10 Toes to bar

10 Power Snatches 95/55

100 m run

Core and Cardio

Mobility: 20 min

Hips 

Shoulders

WOD:

4 RFT – 

Run 400m

30 Back Extentions

25 Sit-ups

20 V-ups

15 Hollow Rocks

 

Home WOD

We are closed today.  If you can, come down to Long Beach and support the CFM teams competing in the Flex on the Beach competition!


WOD:

Run 5K

or

Row 10K

or

Bike 20K

Press Day

Strength:

Push Press 4-4-4-4-4

WOD

AMRAP 12 minutes of:

6 Shoulder to overhead 135/95

6 strict pull-ups

Bodyweight Thursday

Mobility Work

Today we will work on some exercises and stretches to open up the hip flexors and glutes.  We ill review some things you can do to work on your particular trouble areas.

WOD: 

Row1000 meters, then:

5 rounds for time of

20 burpees

20 wall ball shots

50 ft bear crawl

Never Forget

Hang Power Snatch 3-3-3-3

WOD:

4 rounds for time of:

9 Deadlift 225/185

11 KB Snatch (R/L) 53/35

13 Double Unders