Genevieve

All Levels
10 Rounds
7 Deadlifts @ 155 lb, 105 lb
9 Box Jumps @ 24”, 20”
12 Push-ups
*In groups of two alternate each round

All Levels
A.20:00 alt. EMOM
even: 10 Double Unders
odd: 10 Wall Balls

B.20:00 AMRAP
5 Burpees
10 Thrusters @ 95 lb, 65 lb
400 M Run
*Time recorded

Performance

A. Front Squat x4x4 @ 80% Rest 2:00
B1. Snatch Deadlift x5x5 @ 80% Rest :60
B2. Seated Dumbell Press x5x5 by feel @ 30X0 Rest :60
C1. Horizontal Pull-ups x10x3  Rest :30
C2. Hollow Rocks x10x3 Rest :30

Foundations
Skill
Snatch

A. Snatch x3x5

5 rounds
50 m tire sprints
6 burpees w/ max jump
Rest 2 mins

“Do not wait for extraordinary circumstances to do good; try to use ordinary situations.” -Jean Paul Richter 

HAPPY NEW YEAR!!!

All Levels

30 Minute of a challenging Run

*CFA CLOSED*

“For last year’s words belong to last year’s language and next year’s words await another voice.”  – T.S. Eliot

*CFA CLOSES AT 1:00 PM

Performance

A. Press
x5x3 @ 60% rest :30
x4x3 @ 70-85% Rest :60
x1x6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B.10 Rounds
2 TGU (total) @ 16K, 12K
3 Pull-ups
200 M Run

C.3 Rounds
:60 Front Plank
10 Scap Pull-up

Foundations
Skill
Push Press

A. Push press x3x6

12min AMRAP
10 Ring Rows
10 Kb swings
200m run

 “The happiest excitement in life is to be convinced that one is fighting for all one is worth on behalf of some clearly seen and deeply felt good.” – Ruth Benedict

Performance

A. Deadlift
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1x6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B.3 Rounds
10 Walking Lunges (total) @ 45 lb, 25 lb
25 Wall Balls

C.3 Sets of
5 Int/Ext Hurdle Steps / leg

Foundations
Skill
Back squat

A. Back squat x6x4

30-20-10
Wall ball
Single jumps rope
*after each round perform 1 min front plank

“It does not do to dwell on dreams and forget to live.” – J.K. Rowling

 

All Levels

2 Rounds
50 Power Snatch @ 75 lb, 45 lb
50 Burpees
50 Push Press @ 75 lb, 45 lb
50 Toes to bar
*Completed in teams of 2-3

All Levels

A. Press
x5x3 @ 60% rest :30
x3x3 @ 70-80% Rest :60
x1-2×6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B.5K Row for Time

C.3 Rounds
:60 Weighted Front Plank
5/arm 1/2 Kneel Land Mine Press (use base of pull-up bar to create land mine)

**CFA CLOSES AT 1:00 PM

All Levels

10-1
Air Squats
Burpees
*Run 200 M each round
*Post times to comments

**CFA CLOSED

“One of the most beautiful qualities of true friendship is to understand and to be understood.” – Lucius Annaeus Seneca

REST! Merry Christmas!

**CFA CLOSED
“Coming together is a beginning; keeping together is a progress; working together is success.” -Henry Ford