Workout of the Day

Performance

A.10:00 EMOM
3-5 Kip Pull-ups

B.20 Box Jumps @ 24”, 24”
30 Step-ups (Total)
40 Russian KB Swings @ 24K, 16K
50 Walking Lunges (Total)
60 Sit-ups

*Time Recorded 

Foundations
Skill
Headstand or Handstand Holds

A1. Press x1-2×6

A2. Bent Over DB Row x4x6

3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest

Core:
TGU x1/1×5

“Believe you can and you’re halfway there” – Theodore Roosevelt

Performance
A. OVHD Squat
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1-2×5 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B.8 Rounds
:30 Max Push Press @ 95 lb, 65 lbs
:30 Rest
:30 Max Wall Ball @ 20 lb, 14 lb
:30 Rest
*Total Reps recorded

C.  3 Rounds
10 Hollow Rocks
20 Double unders

Foundations
Skill
Deadlift

A1. Deadlift x1-2×6

A2. Push ups  x4-6×6

B. SL RDL w/ KB x 8×3

Test
Mile

Jay Rod rocking an awesome Push up man!

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