12.20.14

photo-9FREE WORKOUT AT 9AM

Open to the Public! Bring a Friend!!

 

CFE: 830am

MOB/DYNWU

WOD:

1600m Run

100 DU/50 BJ

400m Run

80 WB/40 KBS

400m Run

60 Goblet Squats/30 Burpees

1600m Run

 

CF:

MOB/DYNWU

A. Core Conditioning

3M Plank

100 Bicycle Crunches

2M Plank

75 Flutter Kicks

1M Plank

50 Rollups

 

B. 21-15-9. 12M CAP.

S2O (95/65)

Box Jumps (24/20)

Rest 3M.

 

21-15-9. 10M CAP.

DL (95/65)

Hand Release Pushups

Rest 2M. 

 

21-15-9. 8M CAP.

Thrusters (45/35)

K2E

 

CE)

(135/95)

(30/24)

 

(135/95)

HSPU

 

(95/65)

K2E

 

 

 

 

12.19.14

photo-11CF:

MOB/DYNWU

 

A. 3 Rounds

5 Strict L Sit Pull-ups or Banded Strict

10 T2B or Legs Up as High as Possible 

15 Narrow Grip Box Pushups

 

B. Strict Press

8-8-8

Push Press

5-5-5

Push Jerk 

3-3-3

 

C. Tabatas. 8 Rounds. 20s On, 10s Off. 30s Rest between Movements. Score Total.

Air Squats

Abmat SU

Banded GM

Russian Twist

Cal Row

 

CE)

Back Squat (45/35) *Do NOT sit BB Down

GHD

Stiff Leg DL (45/35)

MB Russian Twist (20/14) *Feet must Remain Elevated and NOT touching the Ground

Cal Row

12.18.14

photo-5CFE:

MOB/DYNWU

400/800/1600/800/400m

25 Lunges/25 Grasshopper 

Intervals

 

 

 

CF:

MOB/DYNWU

 

A. Front Squat

5 sets of 8

Then: Load Bar to a Weight that you can Clean 1 Time and Front Squat 20 Times

 

B. For Time:

Buy In: 100 Barbell T2B

15 Med Ball Cleans (20/14)

5 Barbell Manmakers (95/65)

12 Med Ball Cleans (20/14)

4 Barbell Manmakers (95/65)

9 Med Ball Cleans (20/14)

3 Barbell Manmakers (95/65)

6 Med Ball Cleans (20/14)

2 Barbell Manmakers (95/65)

3 Med Ball Cleans (20/14)

1 Barbell Manmaker (95/65)

Cash Out: 100 Mtn Climbers

 

CE) 

Buy In and Cash Out are Both Dbl Unders

(30/20)

(135/85)

12.17.14

photo-3CFE:

MOB/DYNWU

3 by 400m. Rest 30s.

2 by 800m. Rest 60s.

1 by 1600m

 

 

 

CF:

MOB

BBWU

 

A. Snatch

4-3-2-1-1-1-1-1-1

*Work to 5 Heavy Singles and 1 Attempt Max 

** If you don’t have confidence in the Full Snatch do NOT OHS after Power Snatching. Work Pulls and Hang Positioning for Speed under bar.

 

B. For Time: 12M CAP

50 Wallballs (20/14)

30 Burpees to Plate (45/25)

40 Wallballs (20/14)

20 Burpees to Plate (45/25)

30 Wallballs (20/14)

10 Burpees to Plate (45/25)

 

C. 1M Run Cool Down

 

 

 

12.16.14

photo-38CFE:

500m Row TT

Then:

400m Run

50 BJ/KBS/Burpees/DU/WB

400m Run

 

 

CF:

MOB/DYNWU

 

A. 4 RFT:

40 Abmat SU

30 Air Squats

20 Pushups

10 Pull-ups

 

CE)

20 GHD SU

15 KB Thrusters (53/35)

10 Ring Dips

5 Bar Muscle Ups or CTB Pull-ups

 

B. Back Squat

5 by 5 @ 80%

 

C. 1000m Row for Time