Friday WOD, November 14, 2014

Posted on 13. Nov, 2014 by .

0

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Clean + front squat+ jerk, 4×2+2+1, work to a heavy

WOD:
5 rounds for time, different order each round:

250m Row
10 Power snatches (95 lb./65 lb.)
10 Toes to bar
10 Burpees
10 Box jumps
Rest 3 minutes

Post loads and time to comments.

_________________

Owen and Haatchi

(You can see more on Owen and Haatchi on the current episode of e:60 on EPSN.) Post thoughts to comments.

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Thursday WOD, November 13, 2014

Posted on 12. Nov, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front squat 5×5 @ 80-85%

WOD:
As many reps as possible in 20 minutes of:
1 Power clean (225 lb./155 lb.)
5 Wall balls
8 Handstand shoulder touches

Post loads and completed rounds to comments.

____________________

That’s a TRIPLE BODY WEIGHT clean and jerk, and it’s not even his PR (he did 169kg at the Olympics to win gold)….

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Wednesday WOD, November 12, 2014

Posted on 11. Nov, 2014 by .

1

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Jerk

WOD:
Super Tabata!

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are double-unders, the second 8 are squats, the third 8 intervals are hollow rocks, the fourth set are push-ups and finally, the last 8 intervals are pull-ups. There is no rest between exercises.

Post total reps from all 40 intervals to comments.

__________________

I have no words….

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CF7 Winter Coat Drive!!

Posted on 11. Nov, 2014 by .

0

IMG_9905 CF7 Winter Coat, Gloves, Hats and Socks Drive!!

We are collecting new and gently used winter gear this week for those who are in need! Please bring any donations you may have (kids and adult sizes) to the gym by Saturday!

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Tuesday WOD, November 11, 2014

Posted on 10. Nov, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Power snatch + Overhead squat, 6×1+2

WOD:
4 rounds for time of:

25 Sit-ups
500m Row
400m Run
Rest 2 minutes

Post loads and time to comments.

______________________

veterans To our Veterans, THANK YOU.

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