Monday, 29 September 2014

September 30, 2014

Strength:
Speed Deadlifts
10 X 3 reps @ 55 %
On :45 seconds

Ring Dip
4 Sets of 5-10 reps

WOD:
3 Rounds
3 Minute AMRAP
10 Wall Balls
10 Box Jumps
Rest 1 Minute

Tonight's Intro To Weightlifting class will be focusing on the Snatch

Sunday, 28 September 2014

September 29, 2014

Strength:
Overhead Squat
5-5-5-5-5

3 X Max Toes to Bar in 60 seconds
Rest 90 seconds

WOD:
Run 400 Meters
21 Strict Press
Run 400 Meters
21 Push Press
Run 400 Meters
21 Push Jerks

Note:
Next Saturday CF Juniors and Open gm will be cancelled for "Giving Isabel a Lift"

Friday, 26 September 2014

September 27, 2014

Strength:
1 Push Press + 1Split Jerk
Build to a max set

WOD:
Partner WOD
With a partner
Run 400 meters with a medicine ball
70 Thrusters (75/55)
400 meter run with med ball
70 Hang Power Snatches (75/55)
400 meter run with med ball
70 Thrusters (75/55)
400 meter run with med ball
*one med ball between you and your partner for the 400 meter run

Reminder: we are having our fundraiser event next Saturday. Please come out to join us either to participate, watch or for the BBQ and pet the service dogs!!!

Thursday, 25 September 2014

September 26, 2014

Strength:
"Klokov"
6 Sets
1 Deadlift + 1 Full Clean + 1 Front Squat + 1 Split Jerk

WOD:
A) 3 attempts at fastest 500 meter row
Rest 3 Minutes between attempts

B) "Annie"
50-40-30-20-10
Double Unders
Sit Ups

Wednesday, 24 September 2014

September 25, 2014


Strength:
OTM X 16
Odd - Handstand Push Ups 5-15
Even - Pull Ups 5-15

 WOD:
5 Rounds
10 Power Snatches (115/75)
30 Wall Balls

Note: We will be offering Beginner Olympic Weightlifting classes starting on Tuesday nights at 6:15. We will be cycling through the lifts. First week will be snatches, second week Cleans and third week being Jerks. We will repeat this process. If any questions please ask!!!

Tuesday, 23 September 2014

September 24, 2014

Strength:
4 Sets
4 Front Squats + 7 Back Squats @ 80% of Front Squat 1 RM or increase weight from  September 19
Rest Two minutes

Barbell Row
7-7-7-7

WOD:
Tabata
8 Rounds of 20 seconds with 10 seconds rest
Push Press
Burpee Over Bar
L-Hangs

Monday, 22 September 2014

September 23, 2014

Strength:
5 Sets
1 Snatch Pull + 1 Power Snatch + Hang Snatch
Rest 90 seconds between sets

4 Sets
Strict Pull Ups - Increase from September 17

WOD:
Run 400 Meters
21 Power Clean (135/95)
Run 400 Meters
21 Toes To Bar
Run 400 Meters
21 Thrusters (135/95)