Wednesday, November 24

50 Box jumps, 24"
800M
50 Box Jumps, 24"
From CFKids

Monday, November 22

WOD
2000m run
Every minute stop and do 5 burpees.
Post time to comments.

Friday, November 20

Warmup
3 x 5 Pullups
     10 Pushups
     15 Squats

Focus
Snatch

WOD
3 rounds
5 heavy Overhead Press w/ dumbbells
15 Squats
100m Run

Lift
3x5
Back Squat

This was the last class for a week and a half. Enjoy the week off for Thanksgiving but remember to follow the WOD's.

24 Hour Prep part 1

Use www.runningmap.com or www.mapmyrun.com and chart out 400m and 800m courses. Then run 5000m (5K).
Post time to comments

Wednesday, November 17

It's official. We will start our 24 hour team run on Dec 17 at 4pm.
Today's class
Warmup
For 5 minutes
10 lateral hops over a barrier
10 single leg lateral hops over a barrier
3 pullups
2 forward rolls

Lift
Deadlift 3 x 5
Overhead Squat

Focus
Snatch
- 1st three steps of the Burgener warmup

WOD
4 x AMRAP 3 minutes
3 Thrusters (dumbbells)
5 Burpees
10 Squats
Rest 1 minute between intervals

post loads for Deadlift, load used and scores for the WOD.

Friday, November 12

Warmup
5 min Double Under practice

Lift
Back Squat 3x5
Press 3x5

Focus
Jerk

WOD
AMRAP 15 min w/ dumbbells
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Jerks

Post loads and rounds to comments

Veteran's Day

"We sleep soundly in our beds because rough men stand ready in the night to visit violence on those who would do us harm." - Winston Churchill
Thank you to all who do serve and have served.

Wednesday, November 10

Warmup
5min of practicing Handstands and forward rolls

Lift
Deadlift 3x5

Focus
Jerk
Clean

WOD
Every minute on the minute for 15 min
3 Hang Cleans using Dumbbells
3 Box Jumps

post loads and box height to comments

Tuesday, November 9

Warmup
2x 1min Wallball
     1min Squats

Focus
Stretching/Mobility work

Lift
Back Squat 3x5
Press 3x5
Post loads to comments

Short day today so no WOD.

Friday, November 5

Interesting class today. We were missing a few people due to the blood drive on campus as well as having three athletes who had already given blood. No WOD for them today just modified lifiting.
Focus
Jerk
Thrusters

Lift
Deadlift 3 x 5, 1 x 15
Front Squat 3 x 5

WOD
21-15-9
Thrusters
Burpees
Pushups

Post loads and time to comments.

Wednesday, November 3

Warmup
3 x 20 Jumping Jacks
      5 Pullups
      20 Mt.Climbers
      10 Pushups
Focus
Clean and Jerk
Estimating a 1RM

Lift
3x5 Back Squat
3x5 Press

WOD
5 Rounds
5 Deadlifts
10 Burpees
The weight selected for the WOD was based on the Deadlift from Friday. They used the weight lifted in the Friday's second set.

Post loads and time to comments.