4 Minute AMRAPs

  • December 2, 2014
  • By :

CFS Holiday Party – THIS Saturday!
Don’t miss the 4th Annual CFS Holiday Party THIS Saturday! Please join us at the Good Life Bar for some apps, drinks, dancing, and good times. This party is a blast every year and is a great opportunity to socialize with your WOD buddies outside of the gym and meet some new people. Trust me, you will not want to miss it! We’ll have the bar reserved for us from 7:00 – 9:30pm. Please try to arrive early to enjoy some apps and to make sure you skip out on the line and the cover charge. Get ready to party!
What: CFS Holiday Party
When: THIS Saturday, December 6th @ 7:00 – ???
Where: The Good Life Bar
Dress: Cocktail Attire
Who: YOU!

Derek
Derek

Strength
Deadlift
3-3-3-3-3

WOD
4 minute AMRAPs

4 min AMRAP
5 Hang Power cleans (155,105)
6 Burpee Lateral Jumps
Rest 4 minutes
4 Minute AMRAP
5 Front Squats (155,105)
6 Burpee Pull-ups
Rest 4 Minutes
4 Minute AMRAP
8 Deadlifts (155,105)
6 Burpees on to a plate (full stand)

Level 3- (135,95)
Level 2 – (115,80)
Level 1 – (95,55)

Conditioning Class: WOD
EMOM 20
Odd โ€“ 15/12 Calories on Rower
Even โ€“ 10 Burpees

Conditioning Class: Core
Double Alt. Tabata
-AbMat situps
-Plank hold

13 Comments

  • Trevor Crean

    12/03/2014 @ 1:54 am

    DL: 295 x 3, 300 x 2
    I’ve been chasing that double bodyweight dead lift for a long time! Big PR.
    WOD 1: 4+1
    WOD 2: 3
    WOD 3: 5+12
    L3

  • Joel

    12/03/2014 @ 1:00 am

    Dead Lift: 295 x 3 300 x 2
    WODs: 3+4, 2+9, 5 L2

    The bell was ringing at 7PM – nice work all.

  • jason barrow

    12/03/2014 @ 12:55 am

    Deadlift: 345×3 (PR)
    WOD: 4, 2, 4 Rx

    Whole crew rang the bell tonight.

  • JBo

    12/03/2014 @ 12:06 am

    Deadlift: 320×3 (new 3RM by 5lbs)
    WOD: 4+1, 3, 4 – L2
    Other than swallowing a piece of either of the floor or foam roller during a burpee in the first AMRAP, I really liked this one!

  • melstec

    12/02/2014 @ 1:40 pm

    Strength: 205# – back not feeling good today, need to save it for the dance-offs this weekend obvi.
    WOD 5, 3+2, 4+8 L3

  • Sanchez

    12/02/2014 @ 1:29 pm

    Deadlift: 505×3
    WOD 1: 2+4 , WOD 2: 2+2 , WOD 3: 2+8 Rx

    • Frawls

      12/02/2014 @ 1:37 pm

      Deadlift savage.

  • Petra

    12/02/2014 @ 1:11 pm

    Deadlift: 205#
    WOD: 4+1 rx, 3 @95#, 5+2 rx. I liked this workout! HPC > any other kind of clean

    • jason barrow

      12/03/2014 @ 12:54 am

      Cosign on the HPC statement.

  • Frawls

    12/02/2014 @ 12:54 pm

    350×3 Deadlift. WOD: 4+6 with 145#, 3+5 Rx, 5+2 Rx

  • Brian M. Maser

    12/02/2014 @ 12:34 pm

    350# DL; WOD 5+1, 3+6, 5+0 Rx.

  • Matthew Whalen

    12/02/2014 @ 12:28 am

    I’m wearing this soooooo….

  • Eric M Bachman

    12/02/2014 @ 12:11 am

    Cocktail attire=tux. Right?

Comments are closed.

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