Aug 7-13

Saturday Aug 7

1 Class 10AM (Open 7-12)

35 Min AMRAP
Partner 1 5 Cleans 95/65
Partner 2 5 Cal
Partner 1 5 TTB

Partner 2 5 Cleans 95/65
Partner 1 10 Cal
Partner 1 10 TTB

Partner 1 15 Cleans 115/80
Partner 2 15 Cal
Partner 1 15 TTB

Each round add 5 cals and ttb
Every other round add 20/15 # to the cleans
If each partner does 4 rounds it will be 80 cals& reps for p1 and 100 for p2
If If each partner does 5 rounds it will be 125 cals& reps for p1 and 150 for p2

Sunday Aug 8

1 Class 9AM (Open 7-11)

50 cal
40 wallballs
30 HR push ups
20 TTB
10 power cleans (185/125)
5 rope climbs
10 power cleans
20 TTB
30 HR push ups
40 wallballs
50 cal

M-F  Doors open at 5:00 AM

M-F Classes

6:00 AM, 7:15 AM, Noon

Mon&Tues
5:00, 6:00 & 7:00 PM

Wed and Thurs
5:00 & 6:30 PM

Fri 
5:30PM

Monday Aug 9

Week 2 Of our Strength Cycle

Same Options as last week 
Either 3×5 or 5×3 Back Squat

Let’s say last Monday you did 3×5 with weights 205×5 215×5 225×5
Let’s try to either improve on last week or do the other rep scheme
1st way to improve is to do something like 225×5 225×5 225×5 (we call this straight sets across)
2nd way is something like 210×5 220×5 230×5 (add weight to all 3 sets)
If you don’t feel like you can improve on last week or you just want to do something different do 5×3 instead.

Metcon:

“Helen”

3 rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups

Or 

“Heavy Helen”

3 Rounds
300M Run
21 KB Swing 70/53
7 Muscle Ups

Tuesday Aug 10

Either 3×3 or 3×5 Deadlift
If you think you can do more than last weeks 3×3, go for it, if not or if you just want to mix it up go 3×5.
And
1 Set of 12 Deadlifts, go heavier than last weeks set of 15 and record it in SugarWOD

Metcon:

4 Rounds
2 Min Work
1 Min Rest Between Rounds
12/9 Cal Bike / Row / Ski
5 Push Press 155/105 (These should be unbroken)
Max Burpees Over Bar (Shoot for 45-60 seconds of burpees each round)
Score you Burpees each round

Wednesday Aug 11

20 hang clean & jerk 95/65
20 pull ups
20 hang snatch
20 cal
20 thrusters
20 hspu
20 GHD/TTB
2 Rope Climbs
0-3 AMRAP
3-5 rest
5-10 AMRAP (Starting over at 20 Hang Clean)
10-13 rest
13-35 Complete 2 rounds of the 20s (plus 2 rope climbs) or go until the clock hits 35

Thursday Aug 12

Either 3×5 or 5×3 Front Squat
and
1 Set of 15+ Back Squats
Either go heavier than last week or use the same weight and go for up to 20 reps

Metcon:

CF Games 2021 WOD 9

12 Min Cap
21-15-9
Cal Bike/Row/Ski
Snatch 105/75 (Newer athletes, do hang or DB snatches)

Friday Aug 13

Either 3×5 or 5×3 Shoulder Press
and
1 Set of 12-15 
If you got less than 15 last week, use the same weight and go for 15.
If you got 15, add a few # and go for at least 12

Metcon:

15 Min Cap
10 Rounds
200 M Run
1 Power Clean 135/95
Every other round add 20/15 Pounds to the clean
2 rounds 135/95
2 rounds 155/110
2 rounds 175/125
2 rounds 195/140
2 rounds 215/160
(Not a bad idea to have some bars preloaded that you share w/ 2 or 3 others)

 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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