Warm Up
3 rounds of:
25 D/U's
100 m run
10 Push Ups
Skill:
CFHQ-for the new folks
veterans spend some time working on a skill of your choice.
Wod
5 rounds for Time @ 135 of:
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)
Sunday, August 8, 2010
Thursday, August 5, 2010
Friday August 6 2010
Warm up:
3 min out 3 min back
Skill:
Review Standards for Wod
WOD:
With a witness perform 1, 2 or 3 rounds of:
15 Pull Ups
15 Push Ups
15KB's 20/16
15K2E's
15 Lunges
15 Squats
15 Burpies
Pull Ups - Must be chin over bar
Push Ups - Chest to ground. Must unload in the bottom by lifting hands from ground.
K2E Knees must make contact with elbows
Lunges- Knee of rear leg must touch ground, arms may not touch legs.
Squats - Butt makes contact with ball or hip below knee cap
Burpies - Chest to ground, arms vertically clapping overhead, feet off the ground.
3 min out 3 min back
Skill:
Review Standards for Wod
WOD:
With a witness perform 1, 2 or 3 rounds of:
15 Pull Ups
15 Push Ups
15KB's 20/16
15K2E's
15 Lunges
15 Squats
15 Burpies
Pull Ups - Must be chin over bar
Push Ups - Chest to ground. Must unload in the bottom by lifting hands from ground.
K2E Knees must make contact with elbows
Lunges- Knee of rear leg must touch ground, arms may not touch legs.
Squats - Butt makes contact with ball or hip below knee cap
Burpies - Chest to ground, arms vertically clapping overhead, feet off the ground.
Wednesday, August 4, 2010
Odds and Ends
Congratulations to Heather for winning this months Paleo Challenge and a free month of training. Way to go!
September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it. 3 2 1 GO!
Our first theme WOD is coming on Sept 10th. Vote for your theme at the box.
Kids and teens Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.
July Personal Records:
Ed BP 195
Steph BP 90 BS 155 SC 115 PC 125
Stephen SC 155
Chris S SC 185
Colin SC 185 DL 345
Heather D/U's 21
Manda CJ 130Erin BS 175
Shannon Snatch 65
Tiffany HPC 85 D/Us 34 BS 115
Ryan HPC 3x 145
Jess DL 165
Haley BS 115 PC 80
September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it. 3 2 1 GO!
Our first theme WOD is coming on Sept 10th. Vote for your theme at the box.
Kids and teens Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.
July Personal Records:
Ed BP 195
Steph BP 90 BS 155 SC 115 PC 125
Stephen SC 155
Chris S SC 185
Colin SC 185 DL 345
Heather D/U's 21
Manda CJ 130Erin BS 175
Shannon Snatch 65
Tiffany HPC 85 D/Us 34 BS 115
Ryan HPC 3x 145
Jess DL 165
Haley BS 115 PC 80
Thursday August 5 2010
Warm Up:
800M run
1 x CFHQ
Skill
Squat Clean Thruster
Wod:
Straight from HQ
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
800M run
1 x CFHQ
Skill
Squat Clean Thruster
Wod:
Straight from HQ
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Tuesday, August 3, 2010
Wednesday August 4 2010
Warm Up:
400m Run
1xCFHQ
400M run
Skill:
Deadlift
Strength:
D/L
3 3 3 3 3
Wod:
Amrap 8 min of:
10 Ring Dips
10 Squats
10 D/U's
400m Run
1xCFHQ
400M run
Skill:
Deadlift
Strength:
D/L
3 3 3 3 3
Wod:
Amrap 8 min of:
10 Ring Dips
10 Squats
10 D/U's
Monday, August 2, 2010
Tuesday Aug 3 2010
Warm Up:
3 x CHHQ
Skill:
Squats
Wod:
Tabata:
Alternating
Bottom to Bottom squats and Burpies
3 x CHHQ
Skill:
Squats
Wod:
Tabata:
Alternating
Bottom to Bottom squats and Burpies
Sunday, August 1, 2010
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