Blog

WOD 1.26.15

ccflogo

1 Clean High Pull + 1 Clean x 4 *technique oriented

 

1 Power Clean + 2 Front Squats + 3 Push Jerks -every 90 seconds x 7

(@ 65% Push Jerk 1RM for ALL 7 sets)

 

For time:

15-12-9-6-3

Thrusters 115/75 (L2 95/65), (L3 75/55)

Bar Facing Burpees

 

50 Alt. Reps Single Arm Strength

By |January 26th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 1.23.15

9

Casey, Heather and Joe

 

10 Rounds @ High Effort

20 seconds Power Position Power Clean (95/65), (L2 75/55), (L3 and Masters 65/45)

20 seconds Lateral BB Burpees

20 seconds Double Unders (L2 Fast singles)

60 seconds rest

20 seconds Box Jumps (24/20)

20 seconds Deadlift (95/65), (L2 75/55), (L3 and Masters 65/45)

20 seconds Double Unders (L2 Fast Singles)

60 seconds rest

 

Cash Out: HS Challenge

30 Reps Knee Control

By |January 23rd, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 1.22.15

CCFlogo-nobkgrd

EMOM 8 min: 1 snatch balance. Pick a weight that is tough and stick with it for all sets

EMOM 10 min: 3 TnG Power Snatches @ 62%

10 Minute row at 75%.  Set Damper at 3, split time should be 20-30 seconds slower than your average split.  Set the pace boat and try to keep pace the entire 10 minutes.

 

Cash Out: HS Challenge

30 Reps Scapular Elevation

By |January 22nd, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 1.21.15

ccflogo

5 sets:

3 Front Squat @23X1- , rest :30

3 strict wtd. pull ups @30X0, rest 1:00 (L2 stict pull ups) (L3 jumping pull up to negative lower-3 count)

 

B.  2 rounds:

2 Minute AMRAP:

20 burpees, in the remaining time max reps double unders. (L2 15 burpees, DU attempts) (L3 10 burpees, single unders)

rest 1:00 between rounds

then rest 2:00 before starting C.

C. 2 rounds:

2 minute AMRAP:

250m row, in the remaining time max reps lateral hops over erg

rest 1:00 between rounds

 

Cash Out: HS Challenge

60 Reps Posterior Pelvic Tilt

By |January 21st, 2015|Categories: Uncategorized|Tags: |0 Comments

FRC 8 Challenge Week 3: Ladder Up and 2 In 2 Out

FRC8Depts

Part 1:  Ladder Up

4 Person team

Equipment:

Up to 14 BB set up at the Rx weights

With a running clock, each team member has 60 seconds to accumulate maximum poundage via the snatch. (Power or Squat)

The barbells will be set at the following weights.

35-50-65-80-95-110-125-140-155-170-185-200-215-230

The athlete can only move up in weight and can only lift one weight once.

As soon as the 60 seconds is up, the next athlete will begin. This will continue for 4 minutes.

*Women’s weights multiplied by 1.4

+

Rest exactly 60 seconds, reset the clock and begin Part 2

+

Part 2:  2 In 2 Out

Two teams of two athletes.

Equipment:

1 Barbell*

1 Wall Ball*

1 DB*

1 Box*

*Allowed double if team has a female

4-Rowers

Teams will alternate stations with 1 athlete working at a time. (Must be the same 4 team members from Part 1)

 

For time:

30 OHS (115/75) *Masters 75/55

30 wall balls (20/14 to 10’ target) *Masters 20/14 to 9’ target

30 dumbbell snatch (50/35) *Masters 40/25 **DB must tap the ground for every rep

30 toes to bar

30 burpee box jump over (24/20) *Masters 20/20

30 OHS (115/75) *Masters 75/55

30 wall balls (20/14 to 10’ target) *Masters 20/14 to 9’ target

30 dumbbell snatch (50/35) *Masters 40/25 **DB must tap the ground for every rep

30 toes to bar

30 burpee box jump over (24/20) *Masters 20/20

The workout ends with all 4 athletes completing a 30/20 calorie row at the same time. Time is called when everyone shows 30/20 calories on the rower and they are standing tall next to the erg.

*20 calories for women

GOOD LUCK Everyone!

By |January 20th, 2015|Categories: Uncategorized|Tags: |0 Comments