1100 HLCLV “SUFFER” AMRAP In 60 Mins Of: 15 Burpee Dumbell Deadlifts (45’s/35’s) 30 D/U’s 20 Ground-To-O/H’s (135/95) 30 4-Count Flutter Kicks 25 Floor Presses (135/95) 15 Burpee Dumbell Deadlifts (45’s/35’s) 20 Box Jumps With DB… Read more »
WODs
7 July, 2012:
0930 Warrior Program: All For Time: 50 Rucksack Step-Ups (Each Leg) (45/35) (24″/20″) 800m Ruck Run 50 Ruck Ground-To-O/H’s (45/35) 50 Step-Ups (Each Leg) (NO RUCK) (28″/24″) 800m Run 50 Handstand Shoulder Touches 5 Rounds Of… Read more »
6 July, 2012:
AMRAP In 14 Mins Of: 14 Single DB Back Squats (45/25) 14 Sit-Ups 14 One-Arm DB Squat Snatch (7 Each Arm) (45/25) 14 Sit-Ups
5 July, 2012:
Volume Training: EMOTM For 40 Mins, Or Until Failure: 0-9: 4 Pull-Ups (Palms Away) 10-19: 4 Burpee Chin-Ups (Palms Facing) 20-29: 5 Pull-Ups (Palms Away) 30-39: 5 Burpee Pull-Ups (Any Grip) ___________________________________ Teens WOD: EMOTM… Read more »
Independence Day!
**The Gym Will Be Open From 10am-12noon For Continuous Heats Of These Two Options** **CF KIDS FIRST CLASS MOVED TO NEXT WEEK (Sorry, We Forgot About The Holiday…)** “Independence Day” 21,18,15,12,9 Of: Thrusters (95/65) KB… Read more »
3 July, 2012:
Clean + Power/Push Jerk Refresher (No Split Jerks Today) Volume Training, EMOTM For 25 Mins: A: 3 Clean + Jerks (155/105) RX: 3 Clean + Jerks (135/95) S: 3 Clean + Jerks (115/95) S2: 3 Clean +… Read more »
2 July, 2012:
For Time: Bear Crawl Perimeter Of Gym 30 SDHP (S:75/55 RX:95/65) 50 BB Lateral Hops Bear Crawl Perimeter Of Gym 50 HR Push-Ups 30 SDHP
1 July, 2012:
1000-Gym Open 1030am-1pm HLCLV Complete One Of The “Peak Performance Series” WODs, Scaled If Absolutely Necessary… *We Will Have Plenty Of Time For Solid Warm-Up, Review Of Complex Moves, And To Run Heats Since We Will Have… Read more »
30 June, 2012:
0930 Warrior Program “Liberation Filthy Fifty” 50 D/U’s (250 singles) 50 BB Sh. Presses (45/33) 50 Sit-Ups 50 Ring Rows 50 BB O/H Stepping Lunges (45/33) 50 Exp. Push-Ups 50 Mtn. Climbers 50 BB Thrusters (45/33) 50… Read more »
28 June, 2012:
30 Mins To Back Squat For Max: 3,3,3,3,3. *I Know Your Legs Are Trashed… AMRAP In 6 Mins Of: 1 Back Squat At 95% Of 3RM (3 Spotters) 1 Rope Climb (Sub 8 Ring Pull-Ups)… Read more »
