09.05.2013 [thursday]
PICTURES from the last week 🙂 [slideshow] Skills & Drills: 10 banded squats :05 pause at bottom 5 Rounds: 3 Dead lift 3 Hang Power Clean 3 Front Squat 3 Back Squat WOD: 3 Rounds: 1:00 Thrusters 95/65# :30 rest 1:00 Double Unders :30 rest 1:00 Box Jumps 16/12″ :30 rest 1:00 Burpees
08.28.2013 [wednesday]
Mobility: Lats & Trap Smash Skills & Drills: 20/20/20 Max-Effort Lift: 20:00 to find a 1-3RM Press WOD: AMRAP in 15:00 5 Strict Pull Ups 10 Push Ups 15 Squats
08.27.2013 [tuesday]
The September On-Ramp beginner program is FULL! If you’d like to join the October on-ramp contact us ASAP! Space is filling up fast!!! Skills & Drills: Snatch Drills OLY: Snatch 6x OTM at 70% (partner)WOD: AMRAP in 12:00 A1: 250m Row (pace) A2: Power Snatch 95/65# (score) A3: Ball Slams (score)
08.26.2013 [monday]
CMU is back in session and we are BUSY!!! Come in and enjoy some FUN with new people that share your passion for CFW 🙂 Skills & Drills: 30/20/30 Banded Squats 1×10 :05 pause at bottom Max-Effort Lift: 20:00 to establish a 1-3RM Front Squat WOD: 5 Rounds: 15 Wall Ball 20/14# 15 Burpees
08.19.2013 [monday]
[slideshow] Skills & Drills: 30/20/30 Max-Effort Lift: Front Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 1 minute STATIONS! x2 w/ :30 rest between stations Slam Balls Row for Calories GTO 45/25# Rope Climbs/Lowers Tire Flips Double Unders Posterior Chain Development: Reverse Hyper 3×15
08.07.2013 [wednesday]
Skills & Drills: 20/20/20 (Push-ups, Pass throughs, Press (from behind neck)) Max-Effort Lift: Press warm up: 10@bar, 8-10@45%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 10@50-60% Pulling Superset: 4 Rounds: 10 Weighted Dips 4 Upright Rows (underhand grip) WOD: Tabata pulls ups & push ups Tabata Planks & K2E Tabata Push Press 95/65#
08.06.2013 [tuesday]
Better late than never 🙂 Partner WOD: AMRAP in 12:00 P1: 10 Ball Slams 10 Kettle Bell Swings P2: Rest (switch) *With the remainder of the hour work up to a 1 rep max (for today) Snatch. Make small jumps in weight, be conscious of form. no misses/make all lefts.
08.05.2013 [monday]
Skills & Drills: 30/20/30 Banded Squats x5x0 Max-Effort Lift: Front Squat warm-up: 10@bar, 8-10@55%, 5-10@65% work: 5@75%, 5@85%, 5+@95% back off: 10@50-60% WOD: AMRAP in 10:00 8 Back Squats @ 60% 10 Push Ups 12 Burpees Posterior Chain Development: 3×15 Reverse Hyper
08.02.2013 [friday]
[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]
07.24.2013 [wednesday]
Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded Pull Aparts (BPA) WOD: FOR TIME: 5-4-3-2-1 Muscle Ups 10-8-6-4-2 HSPU (Handstand Push ups) *alternating movements
