dumbbell power clean

Erik keeping the bar balanced for an overhead squat.

Today’s schedule

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

Workout of the Day (WOD)

A. For Time [24 Minute Time Cap]

Open: 300m Run**

Rest 2 minutes

Then complete…
4 Rounds
7 Dumbbell Power Cleans
6 Dumbbell Front Squats
5 Dumbbell Push Press
300m Run**
Rest 2 minutes between each round

Dumbbell Weights
(m = 25/35/50, w = 15/20/35)

Levels For Run
L1: 300m
L2: 400m
L3: 500m

B. 3-Way Hamstring Stretch

Post time for 1st Run (300m, 400m, or 500m) and total time for WOD.
Ex: 1:35 400m, 18:34 L2.

And coming tomorrow…

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP

13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3

MON 10.02.17 Read More »

May The 4th Be With You!
#jeditraining #yoda #doordonot

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

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.

And coming tomorrow…

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. “Nancy” [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

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!!

THUR 05.04.17 May The 4th Be With You! Read More »

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