Tuesday, 5/31/16

Thanks for coming out for Murph yesterday. I am very grateful to have you here at CF JJ. Bravo!!!

Gymnastics

Metcon (No Measure)

Handstand Pushups (10 minutes)

If you have a handstand pushup work on your weaknesses around the Handstand Pushup. If you can only do a kipping handstand pushup, work on your strict handstand pushup. If you have a legal depth strict HSPU, work on a deficit handstand pushup.

Max Height Box Jump (Distance)

Max Height Box Jump

(15minutes)
Find your 1RM

Metcon

Metcon (Time)
For time,
50-40-30-20-10
KB Swings 1.5/1
Ab mat sit ups

(14 minute cap)

 

Monday, 5/30/16

We only have 2 classes today.
9:00 AM Murph Heat #1
10:00 AM Murph Heat #2

Happy Memorial Day!

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
***Pull up can be scaled with Banded pull ups or Jumping Chest to Bar pull ups

***Push ups can be scaled with Kneel Push ups and Legs wide push ups

Novice/Masters WOD
For Time
800m Run or 1K Row
75 Pull ups
150 Push ups
225 Air Squats
800m run or 1K Row

9:00 AM HEAT 1 (for those who like to beat the heat).
10:00 AM HEAT 2 (for those who like to sleep)
11:30 AM – Box Setup – There will be a 22′ Charcoal grill. BYOB and BYOM (Bring Your Own Beer / Bring Your Own Meat)
12:00PM – 2:00PM – EAT EAT EAT DRINK DRINK DRINK

 

Saturday, 5/28/16

Hyung

Bo satff (15min)

Kicks & Strikes

(20min)

Metcon

Metcon (No Measure)
EMOM 15
Minute 0,3,6,9,12- 10 Handstand kick + Jump front kick
Minute 1,4,7,10,13 – 15 Bo staff strike set
Minute 2,5,8,11,14- 12 KB swing 1.5/1pood

Friday, 5/27/16

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
5 Pullups
10 Push-Ups
15 Air Squats
15 Sit-Ups
15 DBU

At moderate speed.

Metcon (Time)

For time,
50 Double Unders
10 Sumo Deadlifts 185/135
40 Double Unders
10 Sumo Deadlifts
30 Double Unders
10 Sumo Deadlifts
20 Double Unders
10 Sumo Deadlifts
10 Double Unders
10 Sumo Deadlifts
20 Double Unders
10 Sumo Deadlifts
30 Double Unders
10 Sumo Deadlifts
40 Double Unders
10 Sumo Deadlifts
50 Double Unders

(25min cap)
3 Singles per a DU if you don’t have DU

 

Wednesday, 5/25/16

Weightlifting

Power Clean (Find a 1RM (15min) )

Metcon (Weight)

EMOM 8
2×3-Position Power Clean @60% from 1RM

3-Position Power Clean: From the ground, from the hang and from the mid thigh

Metcon (8 Rounds for weight)

EMOM 8
8 Power Cleans; ADD Weight Each Round, decrease reps by 1 EACH round

Metcon (8 Rounds for weight)

EMOM 8
8 Thrusters; ADD Weight Each Round, decrease reps by 1 EACH Round
Sit-ups (AMRAP 4 )