Archive for August, 2018

2018 September 1 WOD

Posted: August 31, 2018 in Uncategorized

We will be open for ONE WOD ONLY on MONDAY at 9AM.

Metcon

Teams of 3
800 Meter Weighted Run (a weight you can keep moving with)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Weighted Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Weighted Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

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2018 August 31 WOD

Posted: August 30, 2018 in Uncategorized

Strength/Skill

EMOMx3 – 3 Hang Power Snatches
EMOMx3 – 2 Hang Power Snatches
EMOMx3 – 1 Hang Power Snatch
Build throughout, finishing with heavy singles.

Metcon

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

2018 August 30 WOD

Posted: August 29, 2018 in Uncategorized

Test

Run 1 mile for time

Metcon – “Annie”

50-40-30-20-10
Double Unders
Sit-ups
Compare to September 21, 2017 for both workouts.

2018 August 29 WOD

Posted: August 28, 2018 in Uncategorized
Strength

Back Squats – Go every 2 minutes
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Metcon

AMRAP 18:
12/9 Calorie Bike
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

2018 August 28 WOD

Posted: August 27, 2018 in Uncategorized
Strength/Skill

12 minutes to work on Handstand Push-ups
If proficient, complete:
19 Strict Handstand Push-ups
Rest 1 minute
16 Strict Handstand Push-ups
Rest 1 minute
13 Strict Handstand Push-ups
Rest 1 minute
10 Strict Handstand Push-ups

Metcon

Row 2K for time
Compare to December 5, 2017

2018 August 27 WOD

Posted: August 26, 2018 in Uncategorized
Metcon

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
~Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
~Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

2018 August 25 WOD

Posted: August 24, 2018 in Uncategorized

Remember, we only have one workout at the gym today at 9AM. We’re having CFJ Family Day at Natchez Trace State Park 9AM-dark.

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Metcon

6 Rounds for Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

2018 August 24 WOD

Posted: August 23, 2018 in Uncategorized
Strength/Skill

15 minutes to complete
5×2 Overhead Squats

Metcon – Nancy

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Compare to March 26, 2018

2018 August 23 WOD

Posted: August 22, 2018 in Uncategorized
Metcon

5 RFT
500 Meter Row
10 Sandbag/Medball Cleans
16 Sandbag Reverse Lunges
24 AbMat Sit-ups

Extra

Spend time working on a skill you are not great at. ROMWOD maybe?

2018 August 22 WOD

Posted: August 21, 2018 in Uncategorized
Metcon

AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Bike
15 Pull-Ups

Extra

3 Sets, Not for Time:
20 GHD Sit-Ups
20 Hip Extensions or Good Mornings
20 Glute Bridges