4.18.14

photo-19ALL Classes are CoEd today!

There will be NO Yoga tonight and NO Yoga on Sunday or Open Gym Sunday in Observation of Good Friday and Easter. 

“For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
1 Corinthians 1:18

CF:

MOB

DYNWU

*Please Record all portions of todays Physical Fitness Standards

 

A. Broad Jump (Best of 3 Attempts for Distance)

 

B. DbU (5M to Establish a Max Unbroken Set) (Only Score your Highest Unbroken Set, It is NOT a Cumulative Score)

 

C. For Time:

“Nancy”

5 Rounds

400m Run

15 OHS (95/65)


4.17.14

photo-15CFE:

MOB

DYNWU

WOD:

6 by 800m

3M Rest

 

CF:

MOB

DYNWU

* Please Remember to Record ALL of these Physical Fitness Standards

 

A. Best of 3 Attempts at a Max Hgt Vertical Jump

Rest 30s Between Attempts.

 

B. Best of 3 Attempts at a Max Hgt Box Jump

Rest 30s Between Attempts.

 

C. 20M to Establish a 1 RM Clean and Jerk

Rest 4M.

 

D. “Fran”

21-15-9

Thrusters (95/65)

Pull-ups 

 


4.16.14

photo-20CFE:

MOB

DYNWU

3 by 1200m

100m Sled Drag

30s Hollow Rock/Plank

 

 

 

CF:

MOB

DYNWU

*DO NOT LET YOUR HANDS RIP TODAY! 

**Be sure to bring a Notebook to Track your Times and Reps for Each of the Following Physical Fitness Standards. 

A. C2B Pull-ups Unbroken (1 Chance to String together as Many UB C2B PU) (If you can NOT get 1 C2B PU still take the Attempt and track 0) Rest 2M after Attempt.

 

B. “Cindy” 20M AMRAP

5 Pull-ups

10 Pushups

15 Air Squats

Rest 4M after Cindy. 

 

C. 1 Mile TT

 


4.15.14

photo-11CFE:

MOB

DYNWU

WOD:

10 by 100m

 

CF:

MOB

DYNWU

* Please Track and Record Each Portion of Today’s Standard Testing. If you are Unable to Complete 1R on either Movements you must still Attempt. After that Attempt please work a Movement Progression for the Remaining of Allotted Time.  Rest a Min of 2M and a Max of 4M between Movements.

A. 20m to Establish a 1RM Snatch

B. Max HSPU Unbroken

C. Max MUps in 5M

 


4.14.14

photoCFE:

MOB

DYNWU

4 by 6oom

21KB

15 BJ

9 GHD

 

CF: New Cycle Starts this Week! This Week is Standards Week where we will measure your Current Level of Fitness. We will remeasure again after 12 Weeks. It is very important that if you plan to get the most out of this program that you commit to setting and tracking the standards that we will make this week. We highly encourage you to try to make every WOD Mon-Sat and Rest on Sunday this week. Incorporate extra MOB at the box and at Home. We are willing to allow anyone who is interested in following our 12 Week Program to come and WOD for Free this Week. Even if you only pay for 3 days a week…for this week only we will allow you to come all 6 days and pay no additional fee. Please Record and Save all Personal Scores Mon – Sat so we can track and test/retest. Thanks! 

MOB

DYNWU

Time Trials: 

* You will have 5M to Complete each Movement. If you are Unable to Complete the Movement in the Allotted time you will Score Total Reps Completed in the 5M. Movements can be Completed in any order you like and it is recommended that you Rest a min of 2M between Movements. 

400m Run (For Time)

100 Pushups (CTF-Hands do NOT have to Release but Chest must visibly touch the Floor)

100 Air Squats (Bottom below Parallel. Hip Crease Open at Top)

100 Pull-ups (Arms Fully Extended at Bottom, Chin over Bar)

100 Situps (Arms Extend overhead, Reach Pass Toes)

500m Row (For Time)

 

*** DO NOT RIP YOUR HANDS!!!! We have a lot of work this week…DO NOT RIP YOUR HANDS!!! If you Rip your Hands there will be Penalty Burpees!!!! The Standard for each movement is found in parentheses… a pull-up is a pull-up is a pull-up and the same standard will be set for each Athlete or it will be considered a NO REP. Don’t cheat yourself!