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122015

It's Clara's last WOD at CFB in 2015! Come throw down with her and wish her the best for her hiatus while she fights aliens out in Seattle. Work: "BRB" 500-400-300-200-100 m row 50-40-30-20-10 wall ball @ 20/14 5-4-3-2-1 muscle…

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121915

1. Snatch Pull – 3×3 @ Snatch 1RM or 20-30# higher if technique is limiting factor of snatch and not strength 2. EMOM15 – 1 Snatch – warm up to 70% of your 1RM and begin the EMOM there Work: For…

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121815

Skill/Warm-up: Old School CF warm-up x 3 rounds Samson Stretch x 30 sec each leg 10 Overhead squats (add weight each round) 10 Dips 10 Pull-ups 10 GHD sit-ups 10 Back extensions on the GHD Work specific warm-up: Front rack…

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121715

Strength: EMOM 15 1 Clean and Jerk, ascend to as heavy as possible. Warm up to and begin the EMOM at 70% of your current 1RM Strength: Deadlift – 5×3 @ 90% of 3RM established on 12/1 Work: 3 rounds…

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121415

Strength: Overhead Squat – 1RM Work: AMRAP 10 6 Power Clean @ 50% of 1RM 6 Push-ups rest 5 minutes AMRAP 6 6 Thruster @ same weight of AMRAP 10 6 Step ups, 20″

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121315

Strength: A. Strict Handstand Push-ups – 3×3 (as great of ROM as possible), rest 1:00 B. Strict Toe 2 Rings – 3×5, control your descent, rest 1:00 Work: For time Run 2 laps 30 Front Squats, 135/95 Midline work: 50…

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121215

Strength: A. Dips – 3×5 AHAP, rest 30 sec B. Chin-ups – 3×5 AHAP, rest 2:00 Work: With a Partner Row 3K for time while alternating every 500m Resting partner completes 25 perfect push-ups in between sets

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121115

Note: Due to a weekend-long training, we are short-staffed Friday, December 11. The facility will be open only for scheduled classes. Strength: Push Press 6×2, ascend to AHAP Work: EMOM12 5 Deadlift @ 60% of 1RM

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