07/30/2018

Strength/Skill

Back Squat
Week #2 of 5-3-1
3 @ 70%
3 @ 80%
AMRAP @ 90%
*All #s based off 90% 1RM working weight

WOD

4 RFT
400 m Run
15 yd Walking lunge w/barbell in front rack (115/85)

07/29/2018

BB Club

Strength

3 Rounds @ 3 minutes

  • 2x 1 Power Clean + 1 Push Jerk (start @ 40% -50%-60%)
  • After LIFT Front Squat 4×3 @ 75%-80%

Skill

Box Cleans Intro

  • 3×2 @ 60%

Drills

EMOM 10

1 CGDL +1 Hang Squat Clean +1 Squat +1 Split Jerk @ 75-80%

07/28/2018

Strength/Skill

AMRAP 10
In teams of two (or three)
one work/one rest
15 yd Farmers carry (70/55)
10 KB Push Ups
10
Sit ups
15 yd Farmers carry  

WOD

2 RFT
25 Push Press (95/65)
25 Cal Row
25 Ring Dip
25 Cal Row
25 Push Press

07/25/2018

Strength/Skill

Deadlilft
Week 1 of 5-3-1
5 Reps at 65% of working weight
5 Reps at 75% working weight
AMRAP at 85% working weight

*working weight is based on 90% of most recent 1 Rep Max

WOD

"X-Man" Coach Bill's farewell WOD
500m Row
400m Run
100 Air Squat
75 
Push ups
50 Hang Power clean (115/85) (95/65) 
30 Wall Ball (20/14)
20 Cals on AA Bike
10 Muscle ups (Bar/Ring)

07/24/2018

Strength/Skill

Dumbbell Snatch

WOD
CF OPEN 17.1
For time:
10 Dumbbell Snatches
15 Burpee box jump-overs
20 Dumbbell Snatches
15 Burpee box jump-overs
30 Dumbbell Snatches
15 Burpee box jump-overs
40 Dumbbell Snatches
15 Burpee box jump-overs
50 Dumbbell Snatches
15 Burpee box jump-overs

Men (50 lb DB/24" box) Women (35 lb DB/20" box)
Time cap: 20 minutes

07/23/2018

Strength/Skill

Back Squat
Week 1 of 5-3-1
5 Reps at 65% of working weight
5 Reps at 75% working weight
AMRAP at 85% working weight
*working weight is based on 90% of most recent 1 Rep Max

WOD

Fran's Ugly Sister
800m Run
9 Pull Ups
9 Thrusters (95/65)
400m Run
15 Pull Ups
15 Thrusters
200m Run
21
Pull ups
21 Thrusters

07/21/2018

Strength/Skill

3-3-3
Overhead squat
Find a heavy triple and complete it three times.

WOD

For time in Teams
400 m Sled push (empty)
30
Pull ups
30 Burpees
400 m Sled Push (empty)