140830 – Hotshots 19

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Come join me to honor them. 10am Saturday. There will be opportunity to donate at the gym to their families.

Hotshots 19

Six rounds for time of:

30x Squats

19x Power clean @135/95#

7x Strict Pull-ups

400 m run

***There will be NO Outlaw or 7am classes Monday Sept 1.  Kill grey birds instead. If you must wod, run 5km or 150x Burpee for time

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140829 – Earthdown

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***There will be NO Outlaw or 7am classes Monday Sept 1.  Kill grey birds instead. If you must wod, run 5km or 150x Burpee for time.

Outlaw

BBG – 6:10

EMOM for 7min (8xtotal) 1x Power snatch + 1x Hang Snatch (full) @80% of Wednesday’s 2RM PS.

Strength – 6:20

E2MOM for 3 sets 8x OH Walking Lunges.  Heavier than last week.  Keep your protein shake off the black Scotty or I’ll knock it into next week.

Cond – 6:30.  20min cap.

800m run

1min of ME MUp or C2B

600m run

1min of ME KBS @53/35#

400m run

1min of ME MUp or C2B

200m run

1min of ME KBS @53/35

CFV Friday WOD

15x Front rack walking lunges @95/65#

20x Pushup

30x DUers

***There will be NO Outlaw or 7am classes Monday Sept 1.  Kill grey birds instead. If you must wod, run 5km or 150x Burpee for time

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140827 – Socrates

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“No citizen has the right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”  Socrates 469-399 BC

Outlaw

BBG

1) 7min to find 2RM Power Snatch.

2) 12min to work up to 3RM Split Jerk from blocks.  DROP EVERY REP TODD!!!

Strength

E2MOM for 2 sets each alt between 1a & 1b.

1a) 8x Bench press.  AHAP & AFAP

1b) ME Pullup

Cond

5min paced Burpee.  Choose a pace where you can maintain an UB pace.

then immediately afterward…

3min AMRAP of

10x Thruster @135/95#

10x ME Burpee

CFV Wed WOD

“The Seven”

 

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140826 -SoA

Two more weeks.  I feel a bit cheesy getting addicted to basically a soap opera… only with Harleys and gun-running outlaws.  But admitting you have a problem is the first step to recovery right.???

Outlaw

6mi Tempo run (Zone 3-4a).

 

CFV Tuesday WOD

“The Chief”

Max rounds in 3 min of…

3x Power clean @135/95

6x Pushup

9x Squat

Rest 1min.  Repeat for a total of 5x cycles.

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140825 – Back to School

Outlaw

BBG

1) 10min est 1RM snatch

2) 10min est 1RM C&J

Strength

E2MOM for 3 sets. 5x Front squat. AHAP

Cond

7min AMRAP of

10x Burpee pullup

30x Squat

60sec Handstand hold

CFV Monday WOD

20min AMRAP of

10x Burpee pullup

30x Squat

60sec Handstand hold

 

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140822 – Strong Man & Gymnast Biker

Wow… I’m going to go back to playing with my Barbie dolls now.

And THIS is just nuts.  How’s that for functional movement???

Outlaw

BBG

1) 5min light snatch work.

2)  7min to find 1RM Clean to Thruster

3) E30S for 3min (7 total) 1x Clean to Thruster @90% of #2.

Strength

E2MOM alt between 1a & 1b for 2 sets each.

1a) ME Pausing Back squats @80%.  Full 3 sec pause in rock-bottom with ABSOLUTELY NO pause at top.  Set ends when you fail or pause at top.  Aim for 5x.

1b) 6x Jumping Good Mornings.  Heavy, but strict and perfect.

Conditioning

“Grace”

30x C&J anyhow @135/95#.

 

Also, a few of us are meeting at PK for a little run in the morning.  Meet at Johnson’s Peak Trailhead at 8am if you want to play in the woods with us.

 

CFV Friday WOD

“Nasty Girls”

3 RFT of…

50x squat

7x MUp

10x Hang Power clean #135/95#

 

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