Sep 3 – 9

Saturday

With a Partner, split anyway you like
35 Min Cap
30 Burpee Toes To Bar (Do a burpee then a TTB)
30 Cal
330M 45/30# OH plate carry (1 partner carry, other walks with)
30 Burpee Deadlifts 315/225 (scale to about 80% of a heavy weight not necessarily your PR)
30 Cal
330M 45/30# OH plate carry
30 Burpee over Bar
30 Cal
330M 45/30# OH plate carry
30 Muscle Ups Sub GHD or TTB

Sunday

 

Monday 

“Whitten” – This was originally written as a solo WOD but grab a partner and split the reps as needed unless you are really up for a challenge.
If you click the link above and see the times, Mikko Salo and Graham Holmberg won the 2009 and 2010 CF Games.

5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run 
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Tuesday

With so sman PRs the week of Aug Aug 22-26 we are going to run another 4 week Wendler Cycle to take us through Sept.
This week we will Squat and Press on Tues but the next few weeks they will be on Mon.

Wendler Strength Cycle Week 1
3×5 Strict Press
and
Back Squat
Shoot for about 65,75,85% of 1RM, refer to Aug 1st or 22nd #s

Metcon:

14 Min AMRAP
2 Wall Walk
8 DB Snatch
RX+ 1 Rope Climb

Wednesday

4 rounds – 40 Min Cap
25 DB Step Up
100 Double Unders – Sub 100 jumps onto a 45# plates
50 Wall Ball
1 Lap run
RX+ 1 PegBoard

Thursday

3×5(each leg) Single Leg Barbell RDL – (15 Min Explanation and 2 legs) or Single Leg DB/KB RDL (15 Sec Explanation)
Feel free to use a Barbell, DBs or KBs but do them a single leg at a time.

Metcon:

5 Rounds – Scale to finish the work in under 45 seconds
If you are taking longer than 45 sec, take the next min off.
Min 1 12 Cal
Min 2 6 Clean and Jerk 155/105
Min 3 12 Box Jump
Min 4 200M Run
No Rest
Score the rounds you did all the work, 20 being perfect

Friday

“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
or
2 Burpee Pull Ups
4 Push Ups
8 KB Swings 53/35

Strength

Wendler Strength Cycle Week 1
3×5 Bench Press
Shoot for about 65,75,85% of 1RM, refer to Aug 5th or 26th#s
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars

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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