Monthly Archives: May 2016

Gymnastics Pull-ups (3rd Not for time, Max strict pull ups ) 20 Handstand Walk Steps or 5 Wall walks after each pull up round (15min) Metcon Metcon (Time) 20-16-12-8-12-16-20 Reps For Time: OH Static Walking Lunge Steps (static) #75/55 Ring Rows (25min cap)  

Weightlifting Overhead Squat (18min Work up to a heavy single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 3 Power Snatch 95/65 5 Overhead Squats 95/65 7 Push Up Metcon (AMRAP – Reps) EMOM 14 EVEN Minutes: 2 OHS* @ 75% established 1RM, add 1 rep each round Rx is Snatch from the floor.Continue reading “Thursday, 5/19/16”

Kicks & Strikes Metcon (No Measure) 1. Side Kick 2. Skip Side Kick 3. Back Kick 4. Various combos with the 3 kicks above (20min) Metcon Metcon (AMRAP – Reps) EMOM 15 5 Bo staff strike set + Spin + Bo staff strike set For score: do as many reps as possible for the restContinue reading “Wednesday, 5/18/16”

Weightlifting Deadlift (Find 3RM (15min) ) Find 3 RM. Metcon Metcon (Time) For time, 400m run 21 Deadlift 225/155 21 Wall Ball shots to 10ft target 20/14 400m run 15 Deadlift 225/155 15 Wall Ball shots to 10ft target 20/14 400m run 9 Deadlift 225/155 9 Wall Ball shots to 10ft target 20/14 (25min cap)Continue reading “Tuesday, 5/17/16”

Gymnastics Metcon (Distance) 20-15-10-5-5-5-5-5 (20min) Increase height each set, but may stay at challenging height once established Record the last height for your score Metcon Metcon (Time) For Time, 800 Meter Run 30 Russian KB Swings 2/1.5 30 Box Jump 24/20 20 Russian KB Swings 20 Box Jump 24/20 10 Russian KB Swings 2/1.5 10Continue reading “Monday, 5/16/6”

All classes will be canceled for CF JJ family Hike to Hanging Lake. Join us! It will be nice out this weekend, do 1-2 hikes or bike riding! Enjoy outdoor! See you Monday!  

Weightlifting Front Squat (5-5-5-5-M.E (20min)) @75% of your 1RM 2min rest between lift set Push Press (5-5-5-5-M.E (15min)) @75% of your 1RM 1min rest between set Metcon Metcon (AMRAP – Reps) AMRAP 9 3 Push Press 95/65 6 Front squat 95/65 9 Thruster 95/65

Kicks & Strikes Metcon (No Measure) 1. Spin Crescent kicks progression 2. Tornado Kicks progression 3. Butterfly Kicks progression Kicking combo L-Spin Crescent kick – R Tornado kick – Burrterfly kick (20min) Hyung Bo Staff (15min) Metcon Metcon (3 Rounds for reps) EMOM 9 Minute 0,3,6 – AMRAP 1 Air plane jump Minute 1,4,7 –Continue reading “Thursday, 5/12/16”

Weightlifting Clean and Jerk (1-1-1-1-1-1-1 (20min)) 7 working sets of singles. You can power clean or full squat clean. Split jerk for the jerk.  Add weight every round. 2-3 warm up sets before the first lift. Up to 3 attempts per each lift set. If you fail 3 times, pick a relatively light weight andContinue reading “Wednesday, 5/11/16”

Gymnastics Metcon (No Measure) Muscle up progression (15 Min) 1. Ring row with a box 2. Ring dips 3. Hip kips 4. Muscle up Transition (MUT) 5. Ring swings Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Metcon (No Measure) Light 1 mile jogging 2 laps aroundContinue reading “Tuesday, 5/10/16”