New Oly and Kettlebell classes start today. If you’re planning on following the Oly program you may follow this LINK and get the the entire month of programming. Athletes may use the level 1 Oly class (In the warehouse space) to warm-up for the level 2 class at 6:30 pm. Any questions or concerns can be directed towards Matt at [email protected]
A. Back Squats – 3 x 8 w/90 Sec
B. TGU – 3 x 3 (R/L) Heavy
C. AFAP
400M Run
40 x Squats
30 x Sit-ups
20 x Push-ups
10 x Pull-ups
5 x Burpees
Rest 3 minutes and repeat for a total of 2 rounds. Advance athletes perform for 3 rounds.
-Post results under comments
FUN workout but still having the suck factor, especially with having to chew the humid air right now.
WOD: 18:09 w/ C2B & HRPU, pretty happy with my splits overall.
Back Squats 3X8 @ 95
TGU 3X3 @ pink and last round green
WOD: 15:43 – blue banded pull-ups that’s a 1st!!!
The 1st round was 6:20 –my baseline workout back in Oct was 8:43!! Whoop whoop!
WOD: 3:35 (PR!), 11:50, 19:47
15 mins of puke bucket hovers.
1st round was 5:54 using the blue band. Sept. last year, my time was 7:28 using the black band. I’ll take it!
WOD: 14:25
Like this workout, hits the whole body.
BACK SQUATS: 155lbs
WOD: 4:58-14:03-22:34
BACK SQUATS: 185-205-225-225-245-245-245LBS
WOD: 4:24-12:39-21:51
4:01 RX
5/30/2011 8:00 with blue band
PR by 3:59
Back squat 105/115/155 feeling wobbly today
WOD: blue band, 5:44, 14:40, 24:02. Haven’t ever done this one, really liked it tho!
Oly Class- I like the new lifting program
BS 3×8 185, 195, 205
WOD:
3/15/2012- Practically passed out after first round of squats
8/07/2012- 5:35, 14:30, 24:05
What a difference eh Matt?
Thanks to all the great Coaches at CFP couldn’t do it without y’all
WOD : 4:51, 13:46, 22:09, First WOD without a band!
KB class: 4 rounds of 10 double 1 pood KB deadlift burpees, farmer carry, 10 R/L step ups on 24”box, then 10 minutes of 15 on/15 off 12 kg snatches. Good stuff!
8X300m w/2 min rest:
1:15, 1:16, 1:16, 1:18, 1:24, 1:30, 1:34, 1:16
was having some discomfort in my right side so took it somewhat easy
WOD:
3 rounds
400m run
40 squats
30 shoulder press 10lbs
20 bench press 10lbs
10 jumping pullups
5 squat jumps
18:20, or so. not positive on the time