“If I quit now, I will soon be back to where I started. And when I started I was desperately wishing to be where I am now”
Strength
Wendler Bench press
WOD
800m Farmer Carry 53/35
Every time you put the kettle bells down you have to fun a full lap back to where your kettle bells were left and continue the farmer carry till 800m is completed.
CFP would like to congratulate Jose Cota on being Athlete of the Month for June.
Strength
Wendler Shoulder Press
WOD
For Time
-50 Wall balls 20/14
-10 Push Press
-40 Pull-ups
-10 Push Press
-30 Box Jumps 30/24
-10 Push Press
-20 Hand Release Push-ups
-10 Push Press
-10 Handstand Push-ups
Strength
Wendler Deadlift
WOD
AMRAP 15 Minutes
-5 Deadlift 135/95
-5 Back Row
-5 Hang Clean
-5 Push Press
Strength
Wendler Back Squat
WOD
5 Rounds for Time
-20 Double Unders
-10 Burpees
-5 Overhead Squats 135/95
WOD
Every time the bar is dropped 5 reps will be subtracted from your current count.
Buy in 2 Tower Runs
-50 Hang Snatches 75/45
-25 Sit-ups
-50 Shoulder 2 Overhead 75/45
-25 Sit-ups
-50 Hang Cleans 75/45
-25 Sit-ups
Cash out 2 Tower Runs
Reminder Gym Will Be Closed on Friday 7/3/2015!!!!
Strength
Wendler Deadlift
WOD
Ascending Ladder
Deadlift 225/155
1,2,3,4…..10
Burpee Over Bar
2,4,6,8…..20
Extra Credit
Tabata Slamballs
Strength
Wendler Push Press
&
1 Rep MAX Push Jerk
WOD
Buy in 400m Run w/ Wallball 20/14
15 AMRAP
-30 Double Unders
-9 Wallballs 20/14
-6 Knees 2 Elbow
-3 Push Jerk 185/135
Warm-up
1 Tower Run
10 of each
-Inch Worms
-5 Second Pause Squats
-Push-ups
-Paleo Chair Hold 20 seconds
-Dowel Shoulder Rolls
Strength
Tech Work for Overhead Squat
High Rep Low Weight
Ex. 4×12
WOD
EMOM
-Even Minutes 5 squat cleans 135/95
Odd Minutes KBS 53/35
Time Stops once 100 KBS is reached
Cap: 20 minutes
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
“Morrison”
50-40-30-20 and 10 rep rounds of:
-Wall balls 20/14
-Box jumps 24/20
-Kettlebell swings 53/35
Strength
5×5 Progressive Loading
*Work on Mobility*
WOD
“Rowling”
Rowling is a rowing competition that uses a similar format to that of a game of bowling.
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to a designated distance as possible.
For Example, if the designated number is 100m; if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
Sounds fairly simple!! The rules are as follows:
-You are only allowed full strokes.
-Once you stop rowing, you are done rowing for the frame and the handle must be put back in the catch before the meter counter comes to a complete stop.