October 09, 204

Strength:

Back Squat

5-5-5-5+

Barbell Row

5-5-5-5-5

WOD:

Every Minute On The Minute X 12

Odd - 5 Thrusters

Even - 20 Kettlebell Swings 

October 08, 2014

Strength:

2 Position Clean

1 High Hang + 1 Low Hang

5 Sets Building

WOD:

600 Meter Run

15 Muscle Ups

20 Burpee Box Jumps

15 Muscle Ups

600 Meter Run

A cool video to think about while doing muscle ups

October 07, 2014

Strength:

Deadlift

5-5-5-5

WOD:

5 Rounds

10 Power Clean + Jerks (135/95)

15 Toes to Bar

Cash Out

Reverse Tabata L-Sit

8 Rounds

10 Seconds Hold L-Sit

20 Seconds rest

Congratulations to Eddy and Kay for tying the knot this weekend!!

*Intro To Weightlifting*
Technique Focus
Cleans

October 06, 2014

CF Limestone at Run for the Cure

Strength:

1 Snatch Pull + 1 Hang Snatch

6 Sets Building

Strict Press

5-5-5+

WOD:

3 Rounds

400 Meter Run

20 Back Squats (135/95)

10 Handstand Push Ups

Thank you everyone who took part on Saturday! We had a great day. And great job on everyone who did Run For The Cure on Sunday. It was a busy weekend for CF Limestone

October 04, 2014

"Giving Isabelle A Lift"

WOD 1

10 Minute AMRAP

150 Meter Row

15 Wall Balls (20/14)

15 Box Jumps (24/20)

WOD 2

"Isabel"

30 Snatches (135/95)

WOD 3

Slam Ball Toss

3 Attempts for farthest throw

WOD 4

7 Minute AMRAP

Thruster + Burpee Ladder

3 Thrusters (95/65)

3 Bar over Burpees

6 Thrusters

6 B.O.B

9 Thrusters

9 B.O.B.

…..

October 03, 2014

I think/hope Stephane is giving a mobility exercise?

Strength:

Speed Back Squats

10 Sets of 3 Reps @ 55%

WOD:

"200"

You must complete 200 reps to finish the WOD!

1 Minute Max Row for Calories

1 Minute Max Burpees

1 Minute Max Handstand Push Ups

1 Minute Max Kettlebell Swings OH (53/35)

At the end of the 4 minute, you must complete the remainder of the reps with Wall Balls. The clock starts at the fourth minute. Your time is how long it takes to do the wall balls

Cash Out

4 X 10 Good Mornings

October 02, 2014

Skill

Handstand Walking

Strength:

Front Rack Walking Lunge

5 Sets of 2 Lengths of Gym

Super set with Ring Push Ups

WOD:

9 Minute AMRAP

9 SDLHP (70/53)

9 Overhead Squats (95/65)

A Mental Trick From the Toughest Team