Warm-up – 15 minutes Mini flight simulator – 5 minutes 5-10-15-20-25-30-25-20-15-10-5 Unbroken dubs Mobilize overhead position/rack jerk postion and squat position. Warm up the bear complex Strength – EMOM for 10 minutes 1 Bear Complex Hands do not leave the bar WOD 7 Minute AMRAP Acending ladder of Bar Muscle Up Power Clean Rest 10 […]
WeightLifting 5 Min Max Reps 165# Squat Cleans Gymnastics 10 -1 pull up ring dip GHD sit up air squat Conditioning “Flight Simulator” For time: Unbroken Double Under Pyramid 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Warm-up 10 minutes of jump roping -work on singles, cross overs, dubs, alternating feet, single foot, jumping front to back, side to side, boxer step, etc… 10 minutes of stretching Stretch the calves Stretch the legs – quad on the wall/worlds greatest. Warm up the movements and hit it. WOD Run 1 mile Then 30-20-10 […]
Lots of toasties throwing their hats in the ring this weekend. Haley, Julie, TJ, Goose, Bish, Mike Hyatt and Pat P at the Competitors Competition this Saturday at CFNE. Dynamic Duo, Eugene and Hanson are throwing down at the Avalon competition in Charlestown also on Saturday. Come out and show your support!
Warmup – 10 minutes 4-3-2-1 turkish getups (each arm/alternating) dragon flags make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center. Strength […]
Warm Up – Burpee breakdown Strength EMOM for 10 minutes 2 Power Cleans 1 Jerk Try to be respectful of the general class and only drop the weights when necessary WOD 10 Minute AMRAP Ascending ladder Thruster (115,80) L-pull-up Rest 10 minutes 10 minute AMRAP 15 Kettlebell swings (2,1.5) 7 Clapping push-ups Ca$h out 10-15 […]
Gymnastics/WeightLifting 5 rounds of 6 bar muscle ups 6 bodyweight bench press Conditioning/Gymnastics 25 burpees to target with a 20 lb best 3/2 rope climbs 25 burpees to target with a 20lb vest men – high pull up bar women – low pull up bar short men/tall women – high pull up bar Goose – […]
Warm-up – 10 minutes 50 hollow rocks 20 lateral up and over the box jumps 20 plank ups with feet on the box 10 transverse box jumps each side 20 feet on the box push ups 50 hollow rocks Warm up the C&J Strength EMOM for 10 Minutes 1 Clean & Jerk You do not […]
Warmup 3 times through for Games/2 times through for Regional and Open 1 minute static plank hold 30 second lateral plank left side 30 second lateral plank right side There will be a running clock. For each time that you come down, including transitions, there is a 5 burpee penalty at the end. max penalty […]
Warm Up Tabatta row – your score is your lowest round Strength EMOM for 20 minutes Odd minutes- 3 clean pulls from floor @110% of max Clean. No dropping the bar from the top. Work the negative Even minutes- Split Jerk work at 50% of max concentrating on the foot work, timing, and head position […]