Chipper Friday

Wod 

70 Overhead lunges with plate 45/25

50 Box jumps

30 Toes to bar

10 Power snatch 135/95

Rest 2 minutes 

10 Power snatch 135/95

30 Toes to bar 

50 Box jumps

70 Overhead plate lunges 

 

Post Wod skill work

Chest to bar Pull up practice. If you can do them try to do a few in a row, try to work on your kip and getting more explosive. You can use a band as well to work on your kip to get a bit higher. 

 

 

Thursday. Open gym 9-12

Wod:

Warm up dead lift for weight you want you use in the Wod

2 Times through :)

Each movement is 3 minutes. Rest 1 Minute between each movement 

Dead lift 315/205 (This is meant to be heavy, with good form, you probably won’t get a ton of reps, challenge yourself with the weight)

HSPU

Row for calories

Burpees

 

Post wod

100 Sit ups

 

Wednesday

Lift

15 Minutes to complete 5 sets of 5 reps of 

Push press

 

Wod

10 down to 1 of

Power snatch 75/55

Push ups 

Pull ups 

 

Post Wod 

Ring dip practice

If you are compfortable with ring dips, try strict or weighted. If they are a new movement, try using a band with the rings or bar station or try dips on a box. 

 

 

Hero Wod Tuesday and reminder about 6k

i have signed up our gym for a pretty cool local event. If you are looking for something to be a part of that’s bigger than yourself, join me in doing the 6k event, raising funds and awareness for children in the Congo. As a special challenge we will be walking/running half the distance then picking up a bucket of water and walking/running the rest of the way. Feel free to carry a bucket in both hands. In any case I think it would be awesome if our small little gym could out participate some of the local churches that are involved. Invite a friend family member etc. check out the link and get signed up! Hope to see you there!

http://www.teamworldvision.org/team/CFL

 

Wod

“Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 

Monday- looking for an event?

Monday April 16 (happy birthday Krista! 39😉)

i have signed up our gym for a pretty cool local event. If you are looking for something to be a part of that’s bigger than yourself, join me in doing the 6k event, raising funds and awareness for children in the Congo. As a special challenge we will be walking/running half the distance then picking up a bucket of water and walking/running the rest of the way. Feel free to carry a bucket in both hands. In any case I think it would be awesome if our small little gym could out participate some of the local churches that are involved. Invite a friend family member etc. check out the link and get signed up! Hope to see you there!

http://www.teamworldvision.org/team/CFL  

lift: 

20 Minutes to complete 

7 sets of

1 Power clean

1 hang squat clean 

1 Push or split jerk

Goal is to increase in weight while keeping good form. Work on full extension in your cleans, dropping quickly into a squat in the squat clean and being quick on dropping under the bar in your jerk.

wod: 

10 Minute Amrap

800 M run 

with remaining time complete as many

power clean to overhead 155/105

 

post wod: 

5 Minute cap to complete 

50 Burpees