April 24, 2014

1001181_631491543529315_1790094728_nFor time:
30 Burpees
30 Box Jumps 30/24″
30 Thrusters 115/73#
30 GHD Sit-ups (Int. abmat)
30 Snatches 115/73#
30 Toes to bar
Run 1000 meters

Post time to comments.

April 23, 2014

c,xHigh hang squat clean 3-3-3-3-3
__________

“The Chief”
Max rounds in 3 minutes of:
3 cleans 135/93
6 Push-ups
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Compare “The Chief” to 7/1/13.
Post load and rounds completed for each of the five cycles to comments.

April 22, 2014

0105 rounds for time of:
2 Bear complexes 155/103 (Int. 115/78)
(power clean + front squat + push press + back squat + behind the neck jerk), touch & go with next
clean
75 meter run
15 pull-ups

Post time to comments.

April 21, 2014

IMG_20140206_191440AMRAP 5 minutes of:
Body weight back squats (Adv. no rack)
_____________

AMRAP 15 minutes of:
16 med ball sit-ups 20/14#
8 burpee broad jumps 6/4′
2 muscle-ups (Int. 3 pull-ups & 3 ring dips x 2)

Post back squat reps and rounds & reps to comments.

April 20, 2014

1397512397974There are no scheduled classes today.  Happy Easter!

April 19, 2014

comp2There will be no classes on Sunday, April 20th.  Happy Easter!
________

Teams of three to complete AMRAP 20 minutes of:
40 hand-release burpees
40 box jump overs 24/20″
40 kettlebell swings 1.5/1 pood
40 pull-ups
*2 teammates are working while 1 is resting. Alternate as needed.

Post rounds & reps to comments.

April 18, 2014

IMG_20140206_191102For time, alternating snatches with pull-ups:
10-9-8-7-6-5-4-3-2-1 power snatches 135/83
1-2-3-4-5-6-7-8-9-10 chest to bar pull-ups
____________

Cool down:
Max rep wall ball shots 20/14, 10/9′

Post time & reps to comments.

April 17, 2014

March 2014 004Overhead Squat 1-1-1-1-1-1
___________

3 rounds for total reps of:
1 minute back squats 135/93
1 minute box jumps 24/20″
1 minute kettlebell swings 53/35
1 minute rest

Compare OHS to 1/29/13.
Post load & total reps to comments.

April 16, 2014

March 2014 064Run 1 mile for time
____________

AMRAP 15 minutes of:
10 sumo deadlift high pulls 95/63
10 push press 95/63
10 burpees over the bar

Compare run to 10/22/13.
Post rounds & reps to comments.

April 15, 2014

cfphotosTabata:
Ring dips
Double unders
Hand release push-ups
Bottom to bottom thrusters 45/33#
___________

Cool down:  Max handstand hold

Post total reps and handstand hold time to comments.