The Fu-Man-Chu Club
*Just a quick note on the next two weeks, midday classes on Tuesday and Wednesday may only have one coach on due to Goose and Amy’s absence. We have found coverage for all other classes but toasties during afternoon hours on these days will be expected to take charge on their own. Thank you for […]
20 minute AMRAP
Warm-up – 15 minutes 3 rounds of 4 windmills each side 3 arm bars each side 2 turkish get ups each side 1muscle up – make this challenging – strict if possible/medicine ball in-between the feet Strength – 20 minutes 2 Push Press 1 Push Jerk WOD 20 Minute AMRAP 5 Chest to bar Pull-ups […]
Floaters
Gymnastics 15-10-5 HSPU Pistols (each leg) Games with a 20lb vest Weightlifting 30 Squat Snatches for time Games (155/105) Regional (135/95) Open (115/80) Conditioning With a partner, one person completes an entire round with the other rests: 5 rounds each of: Calories on the AirDyne (20/15) 15 Wallballs 40 Double Unders
Partners For Life
Warm up – 10 minutes 2 rounds with an Empty Barbell 5 Muscle Snatches 5 OHS 5 Heaving Snatch Balances 5 Drop Snatches 5 Squat Snatches Strength 20 minutes to work up to a 1RM Santch WOD CRCF 2011 Partner WOD Mr and Mrs. Gosler won the workout and lived happily ever after… 100 Overhead […]
Don’t scale up, move faster
Warm Up 3 rounds of 15 barbell jumping squats 10 push jerks 5 power cleans 5 divebomber push ups 5 inchworms Strength – 30 minutes Back Squat – 3-3-3-3 Power Clean – work on catching the clean in different positions 3-3-3-3 WOD – 15 mins 21-15-9 Clean and Jerks (115,80) Toes to Bar
Paleo Chair and weekend Recap
Accumulate 10+ minutes in your Paleo chair Spend the next 50 minutes stretching rolling (calves, hips, hamstrings) whatever was limiting you in your chair Retest the chair after each mobilization Weekend Recap – In a Regional Level Competition this past weekend at CFNE the Toasties were the most represented of any box and fared very […]
“Victoria”
Warmup Row 1k Strength EMOM for 10 minutes 3 snatch grip setup deadlifts with band tension – go heavy but make sure the hips and shoulder rise at the same time WOD Victoria was a teacher for 5 years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. […]
Going up top
Warm Up -15 min 3 rounds of: 5 jump and lands without a barbell 10 split jerks – working on jumping from the hips, moving the feet fast, getting under the barbell and landing in a nice stable position 10 2 fer 1 wallballs 15 kipping swings 10 minutes of overhead mobility Strength – 20 […]