Workout of the Day

Friday 140829 – Experienced

5 Minute AMRAP (CF Open WOD 11.3): 1 Squat Clean (165/113) 1 Jerk (165/113) Rest 5 Minutes 2:30 Minute AMRAP: Russian Kettlebell Swings (32/24) Rest 5 Minutes 5 Minute AMRAP: Burpees to a Plate

Thursday 140828 – Beginner

A1. 7×2 Deadlift: Work up to 85-95%, add weight across sets A2. During rest periods accumulate sets of double unders or attempts. Proficient – >50 Training – >25 Learning – ~10-15 Attempts B. 3 attempts at a Max Effort Bar… Read more »

Wednesday 140827 – Endurance

800 m Run 20 Toes to Bar or Sit ups 30 Kettlebell Swings (24/16) 1 mile Run 30 Kettlebell Swings (24/16) 20 Toes to Bar or Sit ups 800 m Run Next Endurance classes are Friday, August 29th.

Wednesday 140827 – Beginner

A. “CMC Pit” – “Charlie” Level 5 minute AMRAP for reps. B. Run 2 miles for time. C. “CMC Pit” – “Charlie” Level 5 minute AMRAP for reps. “Charlie” CMC Pit 5 Shoulder to Overhead (75/45) 7 Burpee Over Box… Read more »