STRENGTH:
Bench Press
1 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 90%
WOD:
AMRAP 20
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes 2 Bar
30 Pull Ups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 C2B Pull Ups
Skill/Strength:
Power Clean
3 x 3 @ 70%
Clean Pull
3 x 3 @ 80%
Back Squat
3 x 3 @ 75%
WOD:
AMRAP 9
6 Pull Ups
9 Front Squats (135/95)
Skill:
15 minutes
“Squat Therapy“
WOD:
AMRAP 5
7 rounds of “The Chief” (115/80)
Max Calories Assault Bike Time Remaining
Rest 5:00
AMRAP 5
6 rounds of “The Chief” (135-95)
Max Calories Assault Bike Time Remaining
Rest 5:00
AMRAP 5
5 rounds of “The Chief” (155/105)
Max Calories Assault Bike Time Remaining
(“The Chief”: 3 Power Cleans, 6 Push Ups, 9 Air Squats)
It’s Official!
CONGRATULATIONS to Coach Ryan & Coach Abraham for successfully passing the CrossFit Level 1 Trainer Course!
Skill/Strength:
Power Snatch
3 x 3 @ 70%
Snatch Pull
3 x 3 @ 80%
Overhead Squat
3 x 3 @ 70%
WOD:
21 – 15 – 9
KB Snatches (53/35)
Calorie Row
…Directly into…
21 – 15 – 9
Box Jump Overs (24/20)
Pull Ups
CFP would like to invite everyone to join us in honoring one of our own. In remembrance of Oscar Puentes.
“Puentes”
For Time
-7 Wall Walks
-503M Run with Partner
-21 Burpee box Step-ups with Partner
-503M Run with Partner
-20 Kettlebell Swings
-503M Run with Partner
-15 Over head Walking lunges (15 per Leg)
-503M Run With Partner
Partner for this work out will be a 53/35lb kettlebell.
Strength/Skill
Bench 5 x 3 @80%
WOD
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
Strength/Skill
EMOMx8
Minutes 1-4: 4 Snatches (135/95)
Minutes 5-8: 6 Clean and Jerks (185/135)
WOD
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Strength/Skill
20 minutes of technique work on Kipping/butterfly/strict pull ups or Double Unders! Lets Start eliminating the weaknesses!
WOD
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Strength
Front Squat 5 X 3 @ 80%
WOD
3 Rounds for Time
40 cal row
20 TTB
10 hang power snatch 115/80
WOD
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike
30 Double Unders
Rest 1:00 between rounds
