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06 Jan 2014

010713

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1. AMRAP 15
15 SDHP, 75/55
15 Box jumps, 24″/20″
15 GHD Sit ups

2. Practice a handstand to a forward roll for 15 minutes

05 Jan 2014

010613

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1. Complete reps of 2-4-6-8-10 for time

Dumbbell squat cleans, 55#/35#
Pull-ups

2a. Dips – 4×6 (AHAP)
2b. Bent over rows – 4×6 (AHAP)

3. Heavy Tricep Extensions – 2 x submax

Complete for time

Row 2000m

The workout begins with 20 barbell thrusters (45#) and then every 500m the athlete must get off the rower and perform another 20 thruster.  The workout is complete when the rower hits zero.

02 Jan 2014

010214

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NO AM CLASSES.  WE HOPE TO BE OPEN BY NOON.

HOME WOD

CF Games Open 12.1
AMRAP 7
Complete as many burpees as you can in 7 minutes

PM CLASSES TBD

1. Deadlift – 7×2

2. “Nigel”

Complete 30 bear complex for time

M-95#
W-65#

31 Dec 2013

010113

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CLOSED FOR NEW YEARS

30 Dec 2013

123113

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CLASSES: 6am, 7am, 12pm, & 4:30pm only

1. Back Squat – 7×1

2. AMRAP 15

5 Handstand push ups
10 Deadlift, 185/125
30 Double Unders

29 Dec 2013

123013

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1. EMOM 12 - 2 Power Clean AHAP

2. Complete 3 rounds for time and max reps

Row 500m
Max Unbroken Pull ups

28 Dec 2013

122913

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With a continuously running clock, complete as many reps as possible in teams of 2 alternating every rep for the following 1 minute circuits.  Rest 1 minute after the five circuits and repeat for 3 rounds.  Score total reps.

Rope climb
Squat Clean, 135/95
Box jump, 24/20
Push Press, 115/75
Wall climbs

27 Dec 2013

122813

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1. Thruster – 7×2

2. 4 rounds for time
10 KB snatch (5 each), 24kg/16kg
15 Pull ups
20 Walking lunges (10 each)
25 AbMat sit ups
30 Double unders

27 Dec 2013

122713

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1. “Grace”

30 clean and jerks for time

2. EMOM 15

7 Burpees

1 Deadlift, 315/215


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