Weighted Pullups

 

Weighted Pull Ups 

3-3-3-3-3-3-3

Superset each with 15 bodyweight dips

WOD

6 Rounds

8 Power cleans 115/85

8 Burpees

8 medball sit-ups against the wall 20/14

Teams of 3

In teams of three complete the following in any order (one person working at a time)

1. 200 sledge hammer hits on tires

2. 200 double unders

3. 200 wallballs

4. 200 leg throw downs

5. 200m run with 20lb medball (each person)

6. 200 band pull aparts

Mini Murph

WOD (pullups, pushups, and squats can be broken up)

For Time

1 mile run

50 pullups

100 push ups 

150 squats

1 mile run

 

WOD and Announcement

 

It’s about that time of year again….Memorial Day Murph! Join us Saturday May 23rd for an in house viewing of “Lone Survivor.” Then come on back the next morning for the Murph Challenge!  RSVP here.

New CFM shirts are back from the printer! You have until Sunday to place your order! $25 each. 


UPPER

 

Push Press

3-3-3-3-3 

Snatch grip Bent Over Row

5-5-5-5

WOD

2 rounds for time

30 Knees to Elbow

15 Push Press 135/95

Rest 1 Minute

20 Pike push ups

10 Bent over rows 135/95

Rest 1 Minute

100 Hollow body ankle cross overs

50 Sprinter situps

Rest 1 Minute

 

Row

 

Conditioning

5 X 800m Row

WOD

8 Min AMRAP

10 Medball press up situps

10 Push ups

10 squats

 

Snatches

 

Strength

15 Min Emom

2 Hang power snatches + 1 Overhead Squat

WOD

5 rounds for time

10 Dumbbell Snatches R

15 Ring dips

10 Dumbbell Snatches L

400m run

 

WHAAAT????

 

8 rounds for time

5 front squats 200/150

10 KB snatches R/L 53/35

15 Pullups

200m run

LYNNE

Order form for the new T’s and Tanks are up! Printed sample shirts should be in within days. Shirts and Tanks are $25. Color schemes might change depending on your shirt color choices. For example, if you order a navy blue shirt, the back might have yellow graphics instead of navy blue and gold. We are currently playing around with the best option for all colors at the printer now and sample shirts should be in soon. Please talk with one of your coaches if you have any questions.


Bench Press

2-2-2-2-2

WOD

LYNNE

5 rounds for max reps (no time scheme)

Bodyweight Bench Press

Pullups