A. 20:00 E404
TnG Snatches x10x5 by feel
*During Rest accumulate 20 Kip TTB in sets of 2-3
B. 10:00 AMRAP
15 Box Jumps or Step-ups @ 24/20
25 Air Squats
50 Double Unders
*reps recorded
Extra Credit
10:00 EMOM
2 Jump into Bottom of Ring Dip
A. Test 5
Team 14.5
21-18-15-12-9-6-3
Thruster @ 95 / 65
Bar Facing Burpees
*two person teams
*Time recorded
Teammate 1 completes the round of 21
then
Teammate 2 completes the round of 21
then
Teammate 1 completes the round of 18
then
Teammate 2 completes the round of 18
etc… until all reps are completed
A. 20:00 EMOM
Min 1 – 2-3 Toes to Bar
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups
B. 20:00 for Quality
50 Cal Row
200 M Run
50 Russian KBS
200 M Run
50 M Farmers Walk
200 M Run
Go support our CFA Competitors next Friday & Saturday at The Fittest Games!
{Spectator Tickets}
A. Test 4
12.13 Mash-up
90 Double Unders
70 Wall Balls @ 20/14
50 Box Jumps or Step-ups (total) @ 24/20
30 CTB Pull-ups
90 Double Unders
*Time recorded
*17:00 Time Cap
A. Test 2
15.1
AMRAP in 9:00
15 TTB
10 Deadlifts @ 115/75
5 snatches @ 115/75
*Total reps recorded
B. Test 3
in 6:00
3 RM Front Squat from the floor
*You may squat clean the first rep
**One Continuous 15:00 clock will run for the duration of part A. and B.
“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” –Greg Anderson
Active Recovery / Make up Day
A. 12:00 E202
3 Sumo Deadlifts @ 50-60%
B. For Quality
1000 m Row
10 Muscle Snatch @ 65/45
20 Russian KBS @ 24/20
400 M Run
20 Walking Lunges (total) @ 24/20
10 Muscle Snatch @ 65/45
200 YD Farmers Walk
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” –Swami Sivananda
A. Test 1
11.3
Max Reps in 5:00
Squat Clean to OVHD @ 165/110
*total reps recorded
B.15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant
Congrats to these guys on their awesome work at the Texas State Weightlifting Championships!
A. 12:00 AMRAP
15 Snatches @ 75 / 55 |
30 Double Unders
*one partner works at a time, one round at a time
Rest 10:00
B. 12:00 AMRAP
5 STO @ 115/75
10 DL @ 115/75
15 Box Jumps @ 24/20
*one partner works at a time, one round at a time
There is still time to join our team!
Check It Out
****No Open Gym after 5:30 pm this evening**** Ladies! Join us at 6:00 pm for WOD + WINE
A. 20:00 EMOM
Min 1 – 15 Ring Rows
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Nose to Wall HS Hold
Min 4 – 5-7 Deck Squats
B. 15:00 for quality
5 Muscle Cleans @ 135/95
5 Push Press @ 135/95
10 Ball Slams
10 Russian KBS
100 M Sled Drag (w/ partner)
***Whole Life Challenge Participants! Join us at 10:00 am tomorrow for our kick-off Seminar!
A. 16:00 EMOM
Min 1 – 3 Box Jumps @ 30 / 24
Min 2 – :30 L-Sit Hang / Hold
B. 15:00 AMRAP
50 Double Unders
25 Wall Balls @ 20/14
10 Burpees
*total rounds + reps recorded
If it doesn’t challenge you, it doesn’t change you.” -Fred Devito
The Whole Life Challenge begins Saturday!
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