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butterfly pullups

Jonathan mid burpee over the bar

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 – 15 – 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 – 15 – 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 – 15 – 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

And coming tomorrow…

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets. 80% 1RM.

B. 7 minute AMRAP:
40 Cal Row
35 Situps
30 DB Push Press (m = 25/35/50, w = 10/20/35)
25 Toes to Bar
20 DB Power Clean (m = 25/35/50, w = 10/20/35)
15 (Straight Leg Raises / Candlestick Lever / GHD Situps)**

**Scale GHD Situps:
L1 = Straight Leg Raises
L2 = Candlestick Lever
L3 = GHD Situp

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 167 L3.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 05.03.17 Read More »

Saturday morning circle up with coach Travis
Saturday morning circle up with coach Travis

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Kipping Pullups:
In 10 minutes practice kipping progressions.
Then perform 1 set of max reps pullups.

B. 4 Rounds [20 Minute Time Cap]
21 Box Jumps (24″/20″)
18 Wallball Shots (20/14) to 10ft
15 Kettlebell Swings (24/16kg)
12 Burpees

Post pullups and time to complete the WOD. Ex: 34, 13:40 Rx.

And coming tomorrow…

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.

MON 11.30.15 Read More »

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