Archive for May, 2014

Team Saturday

Saturday, May 31st, 2014

partner-wod-meme

Warm up: (10 min)

Coaches choice

 

Skill: (1o min)

Handstand walks/Holds

 

WOD: (30 min)

Team of 2

One person runs 800 meters while the other does
15x power snatches (135#/95#)

Then switch

One person runs 400 meters while the other does
10x OHS same weight then switch

Then switch

One person runs 200 meters while the other person does
5x clean and jerks then switch

Then

Both members of the team must complete
50x box jumps (30”/24”)
50x wall balls (30#/20#) combined!

 

Post time to comments.

 

Cash out: (10 min)

Tabata Abs

 

Skill of the month:

Handstand…

Friday’s Program

Friday, May 30th, 2014

Processed with VSCOcam with m5 preset

 

Brittany hits her Back squat  PR, 205# 1 rm.

 

Warm up: (10 min)

5 rounds of Cindy 

 

Strength: (20 min)

Back squats 

3-3-3x

 

WOD: (25 min)

12-9-6-3x 

(155#/115#)

Thrusters 

Burpee box jump overs (24″/20″)

Clean and jerks

t2b

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Handstand…

And The Benchmark WOD Of The Week Is…

Thursday, May 29th, 2014

barbara-wod copy

Thursday’s Program

Thursday, May 29th, 2014

Linda_05_29_14

Warm up: (10 min)

250 meter row

25x Sit ups

20x Banded good mornings (keep that back flat)

 

Strength: (20 min)

Deadlift

5-4-3-1

 

WOD: (30 min)

3 rounds

(225#/165#)

20x Back squats

10x Pull ups

20x Front squats

10x Double unders

400 meter run

20 minute cap.

 

Post time to comments.

 

 

Skill of the month:

Handstand…

Memorial Day Murph

Wednesday, May 28th, 2014

Murph_Class_05_29_14

 

A great day for a great American Hero! Thank you to everyone who participated and helped out. A special thanks to KC and Angela! Without them this event would not have been possible. Great work by all!

Wednesday’s Program

Wednesday, May 28th, 2014

Murph_vests_05_28_14

 

Post Murph vests.

 

Warm up: (10 min)

Tabata superman planks

Tabata handstand holds

 

Strength: (20 min)

Back squats 

3-3-1x

 

WOD: (25 min)

Row 100 meters between sets of cleans

10x cleans (95#/65#)

9x cleans (115#/85#)

8x cleans (135#/105#)

7x cleans (155#/125#)

6x cleans (175#/145#)

5x cleans (195#/165#)

4x cleans (195#/165#)

3 xcleans (195#/165#)

2x cleans (195#/165#)

1x clean (195#/165#)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Handstand…

Tuesday’s Program

Tuesday, May 27th, 2014

Cliffy_Griff_05_27_14

Warm-up: (10 min)

Coaches choice

 

Skill: (15 min)

Handstand practice

Wall walks 

Box walk arounds 

Holds 

Shoulder taps

 

Work capacity: (15 min)

10 min EMOM

Even: 3x Snatches 

Odd: 6x t2b

 

WOD: (20 min)

5 min AMRAP 

(95#/65#)

5x Hang squat snatches

5x Burpee box jumps

3 min rest 

Then

10 min AMRAP 

(135#/95#)

10x Deadlifts 

10x Front squats 

10x Box jumps (30”/24”)

 

Post rounds to comments.

 

Skill of the month:

Handstand…

“Murph”

Monday, May 26th, 2014

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Murph-WOD-banner

 

 

Post time to comments.

Thank You To Our Vets!

Monday, May 26th, 2014

memorial-day-murph7

“The Murph Challenge” At CFM

Sunday, May 25th, 2014

Murph-Running

 

Tomorrow (Memorial Day)

Doors open at 9 am

BBQ Social to follow WOD

Bring your own beverages, and if you have a favorite dish you can bring that would be awesome! See you there!