Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, September 9

    September 8th, 2014 | Blog | Justin | No Comments

    Strength Back Squat: 5 @ 75% 4 @ 80% 3 @ 85% AMRAP @ 75% Strict Pull-ups: – 3 x max reps – On last set complete max strict pull-ups, then stay on the bar and complete AMRAP kipping pull-ups WOD 10 minute clock: – 1000m run with remaining time complete: AMRAP – 10 pull-ups […]

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  • New Logo

    Monday, September 8

    September 7th, 2014 | Blog | Justin | No Comments

    Strength: Clean  12 minutes to build to 1rm clean WOD: On the minute for 8 minutes:  - 6 burpees  - 3 power cleans (65%)  - AMRAP lateral bar hops

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  • New Logo

    Friday, September 5

    September 4th, 2014 | Blog | Justin | No Comments

    Strength: On the minute for 6 minutes: – 4 Overhead Squat @ 75% – 2 Max Height Box Jumps WOD: Reps of 21, 18, 15, 12, 9: – Wall Ball Shots – Burpees Rest :90 after round 1 Decrease rest time by :15 each round (:90, :75, :60, :45) After round of 9 immediately complete […]

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  • New Logo

    Thursday, September 4

    September 3rd, 2014 | Blog | Justin | No Comments

    Strength: Push Jerk 3-3-3-3 Strict Pull-Ups 3-3-3-3 Least amount of assistance or greatest amount of resistance WOD: 12 minute clock @ top of every 3rd minute complete: 200m run 4 wall climbs AMRAP shoulder to overhead (60% of todays heaviest set of 3)

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  • New Logo

    Wednesday, September 3

    September 2nd, 2014 | Blog | Justin | No Comments

    Strength: Hang Snatch  5 x 2  WOD: 4 Rounds For Time: 40 Double Unders 20 KB Snatch 10 Knees to Elbows

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  • New Logo

    Tuesday, September 2

    September 2nd, 2014 | Blog | Justin | No Comments

    Strength: Front Squat  6 x 2 @ 75% 33×1 tempo WOD: Metcon (AMRAP – Rounds and Reps) 8 min clock 50 cal row then complete AMRAP: – 5 Thrusters (115/75) – 5 Box Jumps (24/20)

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Monday, September 1

    September 2nd, 2014 | Blog | Justin | No Comments

    Happy Labor Day 9:30 WOD, CFK 9:30

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  • New Logo

    Friday, August 29

    August 28th, 2014 | Blog | Justin | No Comments

    WOD: On the minute for 20 minutes, alternate between: 3 Back Squat @ 75-80% 8 Burpees + AMRAP double unders Cash Out: 500m Row

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  • New Logo

    Thursday, August 28

    August 27th, 2014 | Blog | Justin | No Comments

    Strength: 4 rounds each for time: 6 dead lift at 60% 10 box jumps (24/20) WOD: 4 Rounds For Time: 24 Split Squat Jumps 18 KB Snatch 12 Pull Ups

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  • New Logo

    Wednesday, August 27

    August 26th, 2014 | Blog | Justin | No Comments

    Strength 5 x 1 push jerk + 1 split jerk – WOD 12 minute clock 3 x 4 min rounds 400m run. In remaining time build to heaviest push jerk x 5 400m run. In remaining time build to heaviest push jerk x 3 400m run. In remaining time build to heaviest jerk Score sum of total from […]

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