Coaches Tip – CFS

  • May 31, 2016
  • By :
Joel
Joel

Strength
1. Push-press
3-3-3-3
2. Split Jerk
2-2-2-2

WOD
500m Row
21 Clean and Jerks (135,95)
500m Row
15 Clean and Jerks
500m Row
9 Clean and Jerks

Level 3- (115,75)
Level 2- (95,65)
Level 1- (75,35)

Running Sub: 400m
Biking Sub: .8 mile

– Coaches Tip –
The weight that you choose should be something that you can move 5-8 reps unbroken

Conditioning Class: WOD
EMOM 24
1. 15 Burpees
2. 50 Double Unders
3. 100m Sprint

Conditioning Class: Core
2-3 Rounds for Quality NOT time
9 Strict Leg Raises
6 Around the Worlds
3 Dragon Flags

16 Comments

  • Joel

    06/01/2016 @ 2:30 am

    Push Press: 135×3
    Split Jerk: 155×2 PR 155 was my 1RM
    WOD: 15:54 (95#, row)

  • Ryan Gould

    06/01/2016 @ 2:26 am

    PP: 135×3
    PJ: 155×2
    WOD: 14:58 L2-rowing (had 1 min to complete the last 9 CJs and banged them out with 2 sec to spare)

  • Trevor Crean

    06/01/2016 @ 2:06 am

    PP: 145
    SJ: 155 (kinda ran out of time)
    WOD: 12:37 L3 on the bike (per usual I regretted that decision almost immediately)

  • jason barrow

    06/01/2016 @ 1:02 am

    Man I love the 7PM, it never gets old for me.

    Push Press: 155×2
    Split Jerk: 205×2
    WOD: 12:50 L3

  • Tom Kuchenreuther

    05/31/2016 @ 11:41 pm

    PP: 205×3
    SJ: 245×2 pr
    WOD: 12:42 rx run

  • Kathy B

    05/31/2016 @ 9:16 pm

    Strength 90
    WOD : 15:28 L3. Runs were brutal in the heat/sun I have to be the only person in the gym who would walk by mat frazer & Katrin and not know who the hell they were lol

  • Jule

    05/31/2016 @ 6:10 pm

    PP: 165#
    PJ: 185#
    WOD: 12:02 w/ 95#

  • Morgan

    05/31/2016 @ 4:02 pm

    Push press 150×3.
    Split jerk 170×2
    Wod: 11:17rx with rowing. Not used to this heat!

  • Petra

    05/31/2016 @ 2:48 pm

    Strength 95/105
    WOD : 11:10 L3 running

  • Ben Brauer

    05/31/2016 @ 2:10 pm

    Push press/Split jerk: 205
    WOD: 12:25 Rx

  • Crowley

    05/31/2016 @ 1:26 pm

    push press: 215
    split jerk: 235
    wod: 11:52 rx

  • Nick Alonso

    05/31/2016 @ 1:22 pm

    Strength 155/195
    WOD 14:12 Rx running

  • Sean Flannery

    05/31/2016 @ 1:20 pm

    PP: 185-235#
    SJ: 200-250#
    WOD: 11:26 Rx

  • Brian M. Maser

    05/31/2016 @ 1:08 pm

    Strength: 170/200
    WOD: 11:18 Rx (Running)

  • Marc Piccuirro

    05/31/2016 @ 12:02 pm

    Strength: 205/265
    WOD: 11:08

  • Jason

    05/31/2016 @ 11:21 am

    Strength: 145/165
    WOD: 11:57 L3 steamy morning

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