WOD

August 1st, 2015

Saturday 150801

Team Saturday

Throw_Down_Flier_15

 

Warm-up:

Team warm-up

 

WOD:

For time

3-player WOD

35x Burpee box Jumps (24/20 inch)

55x Push-press (75/55)

75x KB swings (53/36)

Run 1200 meters

———–

Each athlete completes first 3 stations individually and cannot progress until leading player is done a station (Follow The Leader)

Run is completed as a team

 

Post time to comments.

 

Skill of the week:

Deadlifts


July 31st, 2015

Friday 150731

Friday’s Program

Throw_Down_Flier_15

Warm-up:

Coaches choice

 

Strength:

Back Squat

5×5 @ 70% 1RM

 

WOD:

3 rounds

For max reps

1 minute at each station, rest 1 minute between rounds

Clean & jerks (75/55)

Double unders

Sumo deadlift high pull (75/55)

Burpees

Push-ups

 

Post reps to comments.

 

Skill of the week:

Deadlifts


July 30th, 2015

Thursday 150730

CFM In House Competition Teams…

Scaled Teams

1. Marc T and Ray P
2. Marisa and Linda
3. Dan L. and Bill Cycle
4. Rocky and Kevin
Rx Teams
1. J Rod and Jen D
2. Big Mike and Big Ray
3. John D and Liz
4. Jay and Nancy
5. Ryan and Ron
6. Joe Lo and Stephanie
7. Brittany and Tammy
Masters
1. Denise and Jerry
See ya this Sunday!! Team Names and coordinated outfits are encouraged!

July 30th, 2015

Thursday 150730

“Kelly”

Throw_Down_Flier_15

Warm-up:

Coaches choice

 

Strength:

Strict Press

1-1-1-1-1 @ 80-90% 1RM

 

WOD:

“Kelly”

Compare to Sunday, April 19th, 2015

5 rounds

Run 400m

30x Box jump (24”/20”)

30x Wall ball (20/14)

 

Post time to comments.

 

Skill of the week:

Deadlifts


July 29th, 2015

Wednesday 150729

“Zimmerman”

zimmerman

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

 

Warm-up:

Coaches choice

 

Work Capacity:

Double Unders

50-40-30-20-10x

*Sprint 100m after each DU round

10 minute CAP! 

 

WOD:

“Zimmerman”

Max rounds in 25 minutes

11x Chest-to-bar pull-ups

2x Deadlift (315/225)

10x Handstand push-ups

 

Post rounds to comments.

 

Skill of the week:

Deadlifts


July 28th, 2015

Tuesday 150728

Tuesdays Program

718_Group_07_27_15

Great job everybody!

 

 

Warm-up:

Coaches choice

 

Work Capacity:

6 minute EMOM

3x Squat snatch + 50m Sprint

*Must land below parallel, so choose weight accordingly

 

WOD:

3 rounds

Row 1000-750-500m

50-35-20x KB or DB snatch (55/35), switch arms as needed

 

Post time to comments.

 

Skill of the week:

Deadlifts


July 27th, 2015

Monday 150727

CFM Throwdown Hopper Night…

Teams for In house Competition will be picked from the hopper this Tuesday at 8pm. Please make sure you are signed up!! Good luck.


July 27th, 2015

Monday 150727

“Buck Furpees”

Warm up:

Coaches Choice

Strength:

Deadlift 5×5 @ 65% 1RM

Wod:

“Buck Furpees”

20 Min AMRAP

5 Thrusters (95/75)

10 Pull ups

15 Burpees

 


July 26th, 2015

Sunday 150726

Today’s Program

Warm Up:

Coaches Choice

Strength:

Bench Press 3-3-3

Wod:

5 rounds
200m Run
20x KB snatch, 10x per arm (35/25)
30x KB Sit-ups (35/25)
40x KB clean, 20x per arm (35/25)

 


July 25th, 2015

Saturday 150725

Team Saturday

CruFit_07_25_15

Our CFM, CruFit camp classes!

 

Warm-up:

Team warm-up

 

WOD:

Teams of 2

For time:

400m partner run

60x push-ups

400m partner run

60x KB swings (55/35)

400m partner run

60x Pull-ups

400m partner run

60x Wall balls (20/14)

400m partner run

60x Box jumps (24”/20”)

Partners must alternate every 10 reps!

 

Post time to comments.

 

Skill of the week:

Handstands