Archive for November, 2016

Wednesday’s Program

Wednesday, November 30th, 2016

KC_11_30_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

2x Hang snatch + 3x OHS

*Start at about 50% of 1RM and increase load

 

WOD:

15 minute AMRAP 

30x Double unders 

10x Hang power snatch (95 / 65)

30x Double unders 

10x Thrusters (95 / 65)

 

Post rounds to comments.

 

Skill of the week:

Squats

Halfway To Memorial Day “Murph”

Tuesday, November 29th, 2016

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.

 

Warm-up:

Stretch

 

WOD:

“Murph”

1 mile run

100x Pull-ups

200x Push-ups

300x Squats 

1 mile run

*20lb weighted vest or body armor

 

Scaled “Murph” 

Run 800m

50x Pull-ups

100x Push-ups

150x Squats 

Run 800m

 

Post times to comments.

 

Skill of the week:

Squats

Monday’s Program

Monday, November 28th, 2016

Turkey_Bowl_11_28_16

Turkey Bowl 2016!

 

Warm-up:

3 Rounds 

15 calorie bike or 20 calorie row

5-10x Strict pull-ups

10x PVC overhead wall squats

 

Work capacity:

Every minute on the minute for 12 minutes

Minute 1: 15 cal row

Minute 2: 30 Air Squats 

Minute 3:  20 Push press (75 / 55)

 

WOD:

30-20-10 reps

Wall ball (20 / 14)

11-9-7 reps

Push Jerk (185 / 135)

 

Post time to comments.

 

Skill of the week:

Squats

Sunday’s Program

Sunday, November 27th, 2016

Class_11_27_16

Warm up:

Coaches choice

 

Strength:

Shoulder press 

5-5-5 reps

(75-80-85%)

 

WOD: 

25 minute AMRAP

12x Deadlift (225 / 155)

10x Push press (115 / 75)

8x Toes to bar

6x Wall ball (30 / 20)

4x HSPU

20 calorie row or 15 calorie bike

 

Post rounds to comments.

 

Skill of the week:

High pulls

CFM Annual Turkey Bowl

Saturday, November 26th, 2016

Join is tomorrow, Sunday 930/10am at Calhoun HS for some football and fun. Tansey’s house to follow… See everyone there!!

Saturday’s Program

Saturday, November 26th, 2016

Jordan_11_26_16

Warm-up:

coaches choice

 

Work capacity:

6 minute EMOM

3x Burpees

3x Hang squat cleans (135 / 95)

* Add 20 lbs. each round.

 

WOD:

Max rounds in 5 minutes:

20x Double unders

6x Power cleans (135/95)

6x Bar over burpees

Rest 2:00 after last rep. Repeat AMRAP 3x total.

 

Post rounds to comments.

 

Skill of the week:

High pull

“Hope”

Thursday, November 24th, 2016

Warm up:
Coaches choice
Strength:
Bench press
5-5-3-3-1
WOD:
“Hope”
3 rounds/rest 1 min between rnds
Burpees
Power snatch (75 / 55)
Box jumps (24” / 20”)
Thruster (75 / 55)
Chest to bar pull-ups

Score=total reps

There will be NO 5:30am class Black Friday.

Thursday, November 24th, 2016

“The Gobbler”

Thursday, November 24th, 2016

turkey

Warm-up:

Coaches choice

 

 WOD:

“The Gobbler”

With a Partner…

Run 200m (all runs together)

100x Double Unders/300x Singles

Run 200m

100x Sit Ups

Run 200m

100x Pull Ups

Run 200m

100x Wall Balls (20/14)

Run 200m

100x Burpees

Run 200m

100x KB Swings (55/35)

Run 200m

100sec Planks

Run 200m

100x K2E

 

Post time to comments.

 

Skill of the week:

High pulls

Thanksgiving Schedule: 8am Open Gym & 9am class only!!! Happy Thanksgiving

Wednesday, November 23rd, 2016