151031 – Closed

CFV will be closed Saturday 10/31 for Bear Crawl 5k.  Go run!!!

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151030 – Walk

 

Outlaw – Kill PR’s.

BBG

  1. 12min to est 1RM Snatch.  No more than 5 attempts.
  2. 12min to est 1RM C&J.  No more than 5 attempts.

Cond

15min AMRAP of

10x Strict Pull-Up

30x ABMAT Sit-Up

50’ Walking Lunge 

100x DUer(3:1)

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151028 – Full Moon

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Outlaw

BBG

  1.  5×1 Hi-pull + Hang Clean.  AHAP
  2. 5×1 Pause-clean (full 3 sec @ knee)… no re-dip.  AHAP

Strength

3×5 Push press.  AHAP

Cond – This.  Was.  Awful.

“Air Force”

For Time:

20 Thruster @95/65#

20x Push Press

20x OHS

20x Front Squat

***EMOM 5x Burpee

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151027

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BBG

1) Power snatch 5×2 AHAP

2) Power clean + Push jerk 5×2 AHAP

Strength

1) Back Squat 5×5 @75%+

2) Strict Pullup 3×8/5

 

CFV Tuesday WOD

EMOM for 10min 5x Clean 2 Thrusters @135/95#

then…

For Time:

Row 2,000m

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161026 – Better Days

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Outlaw

BBG – Week 10.  Add 2-5# from Friday

  1. Snatch 3, 2, 2, 1, 1, 1, 1
  2. C&J 3, 2, 2, 1, 1, 1, 1

Cond

8min AMRAP of…

15x C2B

45x DUer

 

CFV Monday WOD

Back Squat 2-2-2-2-2-2 @80% Even Min

Bench Press 2-2-2-2-2-2 @ 80% Odd Min

Even min complete 1 set of back squat, odd min complete 1 set of bench press.  Continue alternating sets on the min for 12 min

AMRAP in 8 min of:

15 C2B

45 Double Unders (3:1)

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151024 – System Failure

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Yep, after this week.  Zeus almost killed several folks… me included.  As Scotty said “I almost earned a Pukie-badge on that one.”  Take Saturday to rest and recover.  That doesn’t mean sitting on the couch in your underwear all day eating pizza, drinking beer, and watching re-runs of Sons of Anarchy (although that’s EXACTLY what I want to do).  Get outside and enjoy the sun and the new rain we just got… move around, play with your kids, go see an old friend.  Just recharge for next week… weights go up Monday.

Outlaw – rest and recover

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