A. Power Clean + Strict Press
x2+1×5 Rest 2:00
B. Annie
50-40-30-20-10
Sit-ups
DUs
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi
Teams of 3-4
15:00 AMRAP
5 HPC
4 Shuttle Sprints (25 yds)
*Rounds recorded
Women’s WOD + Wine >>>> Come on out!
Next Saturday (2.28) || Free Olympic Lifting Open Gym || 9:00 am – 11:00 am
{Join Us}
A1.
CG Bench Press x1x5 build to a 1 RM Rest :60
A2.
Weighted Strict Pull-ups x1x5 build to a 1 RM Rest :90
*Record Bench and Pull-up maxes
B. 5 Rounds
200 M Farmers Walk
8 Deadlifts @ 50-60%
CFA LADIES! Grab your gal pals and a bottle of wine and join us tomorrow (2.21)!
{Details}
Skill Work: Box Jumps and KB Swings
A. 12:00 AMRAP
10 Goblet Squats 24K/16k
10 Box Jumps w/ Step Down 24/20
10 KB Swings 24K / 16K
200 M Run
*reps/rounds recorded
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” –H. L. Hunt
A. Jerk x2x6 @ 80-85% Rest 2:00-3:00
B. Press x3x5 by feel
*100% successful reps
C. Back Rack Walking Lunges x8/leg x3 Rest 2:00
“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker
Skill Work: Hang Squat Clean & Pull-ups
A. 5 Rounds
5 Hang Squat Clean @ 135/95
10 CTB Pull-ups
*time recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 10:00 EMOM
1-3 TnG Power Clean to OVHD @ 135/95
B. Snatch DL x2x5 @ by feel
Rest :90 – 2:00
4 Rounds
10 Push-ups
20 Sit-ups
50 DUs
400 M Run
*Time recorded
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open.” – Martha Graham
A. 5 Rounds
6 TGU 12K / 8K
:60 Plank Hold
Rest :60
B. 4 Rounds for quality
15 DL @ 50-60%
30 Double Unders
Grab a partner or come meet someone new! Join us tomorrow for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
THE PREP STARTS MONDAY 2.16
>>>GET STARTED {HERE}
A. Fran
21-15-9
Thrusters
Pull-ups
M: 95
W: 65
*Time Recorded
Saturday 2.14 || 10:00 am
*Free and Open to All*
{Details & Registration}
