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“Cubbies” Friday – 11/4

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Partner Strength
Mins 0-3- 16 Clean and Jerks
Mins 3-6- 14 Clean and Jerks
Mins 6-9- 12 Clean and Jerks
Mins 9-12- 10 Clean and Jerks
Minutes- 12-15- 8 Clean and Jerks

*Start at 75% of your max clean and jerk and try to increase the weight by 10lbs each interval. You can work together but on 2 separate barbells if you are at a different ability level as your partner.

WOD 8 Minute AMRAP
15 Hang Power Cleans (135,95)
8 Shoulder-to-Overhead

Level 2 (115,75)
Level 1 (95, 55)

“Uncle L.” – Thursday – 11/3

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Strength
Thruster
2-2-2-1-1-1

Partner WOD
3 Rounds
40 Calorie Bike or Row
40 Kettlebell Swings (1.5,1)
40 Burpees

*One person works at a time. Partition the reps as you choose

Level 2 (1, 0.75)
Level 1 (0.75,0.5)

 

OLY Class – 6:00PM ONLY –

Warm Up-
200m row + sampson stretch (turf) 2x through
Barbell- OH lunges (turf length) Front Rack Lunges (turf length back)

Tabata- Hollow Rocks
Push Jerks (empty barbell)

Strength- With a 12 min clock: find a heavy 2rep squat clean.

Drill: EMOM 14- Even: 2 push jerks and 2 split jerks. (from the rack) Odd: 50 dubs

CFK Team Series – WOD 3 and Floater 3 – “Ezel” – Monday 10/31

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Happy Halloween CFK! Here we go with the 3rd workout of the Team Series…

The leaders in each category will be posted later this week. Good luck!

“Ezel”

For Time:

21-15-9-9-15-21

Power Cleans (115/75)

Front Squats

*Partner 1 does 21-15-9 of both movements, then Partner 2 does 21-15-9 of both movements. Then, Partner 1 does 9-15-21 of both movements, followed by Partner 2 doing the same

Scaled (95/55)

Floater 3

3 minute max burpees to 10lb plate. Partition reps however you want. Both feet must land on the plate, hips do not have to open at the top

CrossFit Benchmark: “Diane” – Friday 10/28

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Benchmark Fridays continue! Wear your pink and check-in for #breastcancerawareness!

Skill
Handstand Push-ups

WOD 1
“Diane”
21-15-9
Deadlifts (225,155)
Handstand Push-ups

Level 2- (185,125)
Level 1- (135,95)

Scores/Comments from Diane on 6/12/14

WOD 2
With a partner
4 Rounds Each:
2 Turf-length Bear Crawls
20 Wall Balls
-Rest while your partner works

Level 2- (1,.75)
Level 1- (0.75,0.5)

“Tragically Hip” + Oly – Thursday – 10/27

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Test
Max Consecutive Double Unders

Strength WOD
5 Rounds
1 Strict press
3 Push-presses
5 Push-jerks

Level 1- 3 strict press/5push-press

This WOD is for load AND time. Each round should be completed unbroken. If you break up a round, complete 5 burpee lateral jumps as a penalty and then finish the round.
Warm-up pressing movements and pick a weight to use for the 5 rounds. It should be 90-95% of your strict press.

 

WOD (15 Minute Cap)
3 Rounds
750m Row
75 Double Unders

Level 2- 40 Double Unders
Level 1- 150 Singles

 

OLY ***6:00PM Class Only***

Warm up: 10 squats,10 jump squats, 10 push press, 10 push jerk (with empty barbell).
2x. Then: 10 split jerks (no barbell), 10 burpees. 2x

Drill: EMOM 12: 2 clean&jerk + 5 strict pull-ups (95/65)

Complex: 1 squat clean + 2 front squats + 1 split jerk. Increase weight as you go.
5 sets of (1+2+1)
*in between sets: 10 ghd sit ups and 12 back ext.

Strength: 7 min to get to a heavy front squat.
Then 7 min to get to a heavy split jerk.