carrie

  THERE WILL BE A 0930 and 1030 CLASS TODAY!   “ISABEL Gets LOW!” (This WOD Will Go On The Board!)   For Time:   30 Squat Snatches (135/95)   *A Power Snatch To O/H Squat Is Acceptable But Not… Read more »

  Barbell Clean Workshop   S: Work on Clean form and technique   RX: 2,2,2,2,2,2,2,2.   *Athlete will receive the bar either in the squat or power position, come to a full standing, maintain control of the barbell back down… Read more »

  AMRAP In 15 Mins Of:   5 O/H Squats (95/65) 5 Strict Toes-To-Bar (No Kip Or Swing) 5 BB O/H Lunges (Each Leg) (95/65) 5 Sit-Ups _____________________________ CF KIDS   3-6 yrs:   Group 400m Run Sit-Ups Supermans Leg… Read more »

  “Roman”   For Time:   21 HSPUs 800m Run 15 HSPUs 800m Run 9 HSPUs 800m Run    

  For Time:   Row 1000m 40 KB H2H Transfers (53/35) 40 KB SDHP (53/35) 40 KB Swings (53/35) Run 400m    

  HLCLV:   “The August PAINSTORM” (Courtesy of CF Northern England)   AMRAP In 30 Mins Of:   7 Burpees 7 Power Snatch (50% BW) 7 O/H Lunges (50% BW) 40m O/H BB Walk (Around The Cage)   –Then–  … Read more »

  0900-0930: 31 HEROES Warm-Up 0930-1200: Heats   “31 HEROES”   Partnered AMRAP In 31 Mins Of:   8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24)   *First Partner Starts With Exercises, Second Partner Completes 400m Ruck Run/Walk… Read more »

  “Elizabeth”   21-15-9 Of:   Power Cleans (135/95) Ring Dips   *Can Sub Matador Dips Or Feet Touching Floor For Ring Dips.    

  2 Heats Of AMRAP In 7 Mins Of:   10 Squat Thrusts 10 Wall Balls (20/14) 10 Push-Press (75/55) (Teens 35) 10 SDHP (75/55) (Teens 35)   –Then–   2 Heats Of AMRAP In 7 Mins Of:   10… Read more »

  18-15-12-9-6-3 Of:   KB Swing (53/35) 4-Count Flutter Kick Box Jump (24/20) ___________________________ CF KIDS: 3-6 yrs: 3 Rounds Of: 10 DB Push-Presses 10 Burpees 7-10 yrs: 3 Rounds For Time Of: 15 DB Push-Presses 15 Burpees