August 29, 2015

sept 13 035METCON:  PARTNER WOD

AMRAP 20 minutes of:
 
Partner A
100 meter wall ball carry 20/14#
10 medball cleans
100 meter sprint (tag partner)

Partner B
100 meter sprint
10 medball cleans 20/14#
100 meter wall ball carry (tag partner)

Partner A
100 meter dumbbell carry
10 dumbbell snatches (choose moderate weight)
100 meter sprint (tag partner)

Partner B
100 meter sprint
10 dumbbell snatches
100 meter dumbbell carry (tag partner)

Partner A
100 meter overhead barbell carry 45/33#
10 barbell thrusters
100 meter sprint (tag partner)
Partner B
100 meter sprint
10 barbell thrusters
100 meter overhead barbell carry (tag partner)

Post rounds and reps to comments.

August 28, 2015

10547427_10202677639964948_1065311997630523974_n METCON:  PARTNER WOD
AMRAP 20 minutes of:
250 meter row
30 Russian kettlebell swings 70/53# (Int. 53/35)
15 burpees
*Partners will alternate movements

Post rounds and reps to comments.

August 27, 2015

sept 13 026STRENGTH
Front squat:
Set 1:  5 reps at 70% of your 1RM
Set 2:  3 reps at 75%
Set 3:  2 reps at 80%
Set 4:  5 reps at 75%
Set 5:  3 reps at 80%
Set 6:  2 reps at 85%

METCON
3 Rounds for time of:
600 meter run
50 Air Squats (Adv. 24 Alternating Pistols)
7 Muscle Ups (Int. 12 Chest to Bar Pullups + 10 Ring Dips)
**You may also scale the muscle ups with 5 rope climbs each round

Post time to comments.

August 26, 2015

IMG_5131STRENGTH
Deadlift 5-5-5-5-5 reps
*Spend 15 minutes building up to a 5RM deadlift

METCON
10-9-8-7-6-5-4-3-2-1 reps for time of:
Push press 115/73# (Int. 85/53, Adv. 135/93)
Box jump overs 24in./20in.
*100 meter run after every set
*Push presses MUST be unbroken in order to Rx or Advance this workout.

Compare deadlift 5RM to 5/3/15.
Post load and time to comments.

August 25, 2015

March 2014 090METCON
For time:
1000 meter row
25 toes to bar
25 overhead squats 105/68# (Int. 85/58, Adv. 135/93)
100 double unders
25 toes to bar
25 squat snatches

Post time to comments.

August 24, 2015

March 2014 042STRENGTH
Every 90 seconds, for 15 minutes (10 sets) of:
Squat clean (Int. power clean) x 1.1 (Rest 10 seconds between singles)
*Sets 1-2:  55-65% of 1RM
*Sets 3-4:  65-75%
*Sets 5-6:  75-85%
*Sets 7-8:  85-95%
*Sets 9-10:95%+

METCON
AMRAP 10 minutes of:
5 hang power cleans 135/93#
10 pull-ups
15 hand-release push-ups

Post max load and rounds & reps to comments.

August 23, 2015

11850990_936154969756089_102968569_nMETCON:  PARTNER WOD-TEAMS OF 2
AMRAP 20 minutes of:
4 tire flips
6 push-ups with feet on tire (Int. hands on tire)
8 tire jump throughs (jump inside tire and out on other side, ok to land on tire)
*Partner A performs one movement while Partner B rests, then Partner B performs next movement while Partner A rests, etc.

Post rounds and reps to comments.

August 22, 2015

10637868_10204688618401560_1098921547_nThere will be no scheduled classes today.  Come to Ray Fosse Park for the 4th annual Lighthouse Shelter 5k run/walk!

Post 5k time to comments. 

August 21, 2015

051No classes this Saturday–every member and trainer should join us at the Lighthouse Shelter 5k run/walk!


METCON

2015 CrossFit Games “Triangle Couplet”
15-10-6 reps for time of:
Thrusters 165/113# (Int. 95/63)
Bar muscle-ups (Int. chest to bar pull-ups)

CASH OUT
60 Strict Pullups (Adv. Weighted)

Post time to comments.

August 20, 2015

11018374_10101607151886907_1690902908180061334_nWeekly workout or run with Team RWB this and every Thursday at 6:30pm here at CFM.  Area veterans, both members and nonmembers, are encouraged to attend!

No classes this Saturday–every member and trainer should join us at the Lighthouse Shelter 5k run/walk!


STRENGTH

6 sets of:
2 tempo front squats (3 second descent + 3 second pause at bottom of squat) + 2 regular front squats
*In 6 sets, work up to a max effort for the day.

METCON
EMOTM for 20 minutes of:
Minute 1:  3 wall climbs
Minute 2:  10 toes to bar
Minute 3:  10 walking lunges with Kettlebells 53/35#
Minute 4:  35 double unders

Post load and results of metcon to comments.