December 20, 2014

IMG951652-TEAMS of 2-
For time:
30 partner hopping burpees

60 knees to elbows
90 partner wall balls
60 hang power snatches 75/53#
30 partner hopping burpees
*Burpees will be performed by hopping  over partner who will be holding a plank.
* Wall balls will be performed with partners alternating reps, passing the ball back and forth off of the wall.

Post time to comments.

December 19, 2014

IMG_20141122_192134STRENGTH
Squat snatch (Int. power snatch) 5-5-5-5-5 reps
*You will have 15 minutes

METCON
12 minute AMRAP of:

9 Chest to Bar Pullups (Int. Kipping Pullups, Adv. 6 Ring Muscle Ups)
12 Overhead Squats using your 5RM Squat Snatch Weight
15 Box Jumps Overs 24in./20in.

Post load and time to comments.

December 18, 2014

March 2014 088METCON
For time:
Row 1000 meters
Then, 3 rounds of:
15 front squats 135/93# (Int. 95/63, Adv. 185/123)
25 kettlebell swings 53/35# (Int. 35/26, Adv. 70/53)
Then, 35 burpees

Post time to comments.

December 17, 2014

March 2014 104STRENGTH
Deadlift 1-1-1-1-1 reps
*You will have 20 minutes
*Please record your max.  We will begin a deadlifting strength program next week and you will need an accurate max to base percentages off over the next 8 weeks.

METCON
AMRAP 12 minutes of:
9 thrusters 125/78# (Int. 75/50, Adv. 145/93)
21 double unders

Compare deadlift 1RM to 6/20/13.
Post load and rounds & reps to comments.

December 16, 2014

049SKILL/STRENGTH
3 rounds of:
Max effort pull-ups
- REST-
Max effort handstand walk
-REST-
*If you cannot walk more than 20 feet on your hands, practice handstands / handstand walks for 3 minutes.

METCON
5 rounds for time of:

2 wall climbs
4 hang cleans 155/103# (Int. 95/63, Adv. 185/123)
6 handstand push-ups (Int. push press, Adv. 4″ deficit handstand push-ups)

Compare max pull-ups to 7/2/14.
Post max pull-ups, max handstand walk, and time to comments.

 

December 15, 2014

image2METCON
15-12-9-12-15 reps for time of:
Power snatches 95/63# (Int. 75/50, Adv. 115/73)
Box jumps 24/20″
Wall balls 20/14#, 10/9′

Post time to comments.

December 14, 2014

March 2014 02721-15-9 reps for time of:
Squat cleans 155/103# (Int. 95/63, Adv. 205/123)
Handstand push-ups (Int. push press)
Toes to bar

Post time to comments.

December 13, 2014

012CFM Christmas Party tonight at 6:00pm!


-TEAMS of 2-
Partner “Cindy” or “Mary” (pick your poison)

*Partners will alternate whole rounds.

“Cindy”
AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

“Mary”
AMRAP 20 minutes of:
5 handstand push-ups
10 pistols
15 pull-ups

Post rounds & reps and which “girl” to comments.

December 12, 2014

1425660_10153205185959829_8337543299498542557_nDon’t forget:  CFM Christmas party tomorrow!


METCON

15-12-9-6-3 reps for time of:
Chest to bar pull-ups (Int. kipping pull-ups, Adv. ring muscle-ups)
Deadlifts 275/183# (Int 185/123, Adv. 335/203)
*25 double unders after each round

Post time to comments.

December 11, 2014

row2*REMINDER*: 3rd Annual CFM Christmas Party this Saturday at 6pm. Children are welcome until 8pm so bring the whole family!  We are planning an evening of fun to include games and a white elephant gift exchange. So please bring a $5-$10 gift if you would like to participate. Also, it’s a potluck so bring a dish if you would like, and a drink of your choice. We hope to see you all there on Saturday!

 

STRENGTH
Front squat 2-2-2-2-2 reps
Then, perform 1 max effort set at 85% of your 2RM

METCON
For time:
Row 1200 meters
40 burpee box jump overs 24/20″

Post load, max reps, and time to comments.