Archive for June, 2017

“Cameron”

Thursday, June 22nd, 2017

Hero_Cameron

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

 

Warm-up:

Coaches choice

 

Work capacity:

3 RFT:

250m Row

400m Run

 

WOD:

“Cameron”

50x Walking lunges

25x C2B

50x Box jumps (24” / 20”)

25x Double unders

50x Back extentions

25x Ring dips

50x K2E

25x Wall balls (20 / 14)

50x Sit-ups

5x Rope climbs

 

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CFM Swingers Game

Wednesday, June 21st, 2017

Thursday- June 22 Eisenhower field 1

Wednesday’s Program

Wednesday, June 21st, 2017

Jenna_06_21_17

Warm-up:

Coaches choice

 

Strength:

Back squat

20 reps at 80%

(break-up however)

 

WOD:

21-18-15-12-9-6-3 reps

HSPU’s

Double unders

Straight leg sit-ups

 

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Tuesday’s Program

Tuesday, June 20th, 2017

Larry_06_20_17

Warm-up:

Coaches choice

 

Work capacity:

8 minute AMRAP

20x Double unders

10x Burpees to target

200m sprint

 

WOD:

20 minute EMOM

Odd: 5x Power snatch (115 / 75)

Even: 1 Round of “Cindy”

 

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Monday’s Program

Monday, June 19th, 2017

Mary_06_19_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

3x 80%, 3x 80%, 2x 85%, 1x 95%

 

WOD:

21-15-9 reps of:

Box jumps (24” / 20”)

Hang cleans (95 / 65)

Toes to rings

Med ball cleans

Run 200m

 

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Sunday’s Program

Sunday, June 18th, 2017

barbell_happy_fathers_day_card

Warm-up:

Coaches choice

 

WOD:

2 person teams

6 minutes, max calorie bike

6 minutes, max front squats (115 / 75)

6 minutes, max pull-ups

6 minutes, max GHD’s

6 minutes, HSPU’s

 

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Saturday’s Program

Saturday, June 17th, 2017

Ray_06_17_17

Warm-up:

Coaches choice

 

Strength:

Front squat:

5-3-1 reps

 

WOD:

Max rounds in 10 minutes

30x Double-unders

15x Power snatch (75 / 55)

Rest 2 minutes

5 rounds

7x Deadlift (225 / 135)

21x Double unders

 

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Friday’s Program

Friday, June 16th, 2017

Sleepy_06_16_17

Warm-up:

Coaches choice

 

Work capacity:

EMOM for 15 minutes

1st minute – Row 15 calories

2nd minute – 5x Burpee bar muscle-up / Burpee C2B / Burpee pull-ups

3rd minute – 15x Box jump-overs (24” / 20”)

4th minute – rest

 

WOD:

For time:

(135 / 95) thrusters, 15 reps

(135 / 95) sumo deadlift high pulls, 21 reps

(135 / 95) thrusters, 12 reps

(135 / 95) sumo deadlift high pulls, 15 reps

(135 / 95). thrusters, 9 reps

(135 / 95) sumo deadlift high pulls, 9 reps

 

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Thursday, June 15th, 2017

Class_06_15_17

Warm-up:

Coaches choice

 

Strength:

Bench press

6x 70%, 6x 70%, 6x 75%, 6x 75%

 

WOD:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20x Sit-ups

10x OHS (95 / 65)

 

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Wednesday’s Program

Wednesday, June 14th, 2017

Orit_06_14_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

5x 60%, 5x 60%, 5x 65%, 5x 65%

 

WOD:

Max rounds in 12 minutes

5x Pull-ups

10x Push-ups

15x Squats

Row 20 calories

 

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