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20 Apr 2014

042114

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Travis Manion Memorial WOD

7 Rounds for time

400m run
29 Back Squat, 135/95

19 Apr 2014

042014

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Gym closed for CF L1 Seminar – Meet at Harvard Track next to stadium at 9 am

17 Apr 2014

041814

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1. Baseline – For time
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks

16 Apr 2014

041714

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1. Back Squat – work up to a 5RM

2. Complete for time
75 Power Snatches, 115#/75#

15 Apr 2014

041614

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1. Bench Press – work up to 3RM

2. 3 rounds for time
Run 400m
10 Deadlift at 60% of your 1RM
10 KTE

3. Glute Ham raises – 3 x 8-15

15 Apr 2014

041514

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1. 3 x 500m row with 1 minute rest

2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)

3. Back Work – Good Mornings 3 x 8-10

12 Apr 2014

041314

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TEAM WOD – Relay Race

For Time
500m run
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)

TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.

12 Apr 2014

041214

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8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM

1. Deadlift – work up to a 5RM

2. AMRAP10
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#

3. 3 x 10-15 GHD sit ups

10 Apr 2014

041114

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NO 6:30PM Class Due To Town Hall Meeting

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

 

09 Apr 2014

041014

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1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″


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