Archive for the 2014 Category

January 30

Posted in 2014 on January 29, 2015 by Andy

Strength:
A1) Floor Press 5×5 30×0
A2) 1 Arm Bent Over DB Row 5×10 20×0
B1) Dips 4×5 30×0
B2) BB Standing Curls (add weight/go heavy) 4×6 20×0
B3) Med Ball Rollouts 4×20
MetCon:
20 sec on/ 20 sec off 8 Rounds
at the following stations:
Bench Press 135/95
Row
Push Ups
Mountain Climbers

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January 14

Posted in 2014 on January 13, 2015 by Andy

Strength:

A1) Neutral Grip Ring Pull up/Row 3×8 30×0

A2) Ring Push Up 30×0

B1) Bent Over BB Row 3×10 20×0

B2) OH DB Ext 3×10

B3) L-Hold 3×20 sec

WOD:

20x WallBalls

300m Row

15x Burpees

20m Heavy Sled Push

10x T2B

50m OH Plate Carry 45/25

3 Rounds

Cfsv - nov 2015-36-M

January 10

Posted in 2014 on January 10, 2015 by Andy

Strength:

A1) Max Thruster

B1) Neutral Grip Ring Pull up 3×10

B2) Ring Dips 3×8

B3) Toes to Rings (Strict) 3×12

WOD:

Tabata’s

Burpee

Push Press 75/45

Atomic Sit ups

Row

Cfsv - nov 2015-37-X3

December 31

Posted in 2014 on December 31, 2014 by Andy

Have a safe New Years celebration!

 

We  are only open at 11am

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December 30

Posted in 2014 on December 30, 2014 by Andy

Skill:
A1) Back Squat 3×8
A2) DB Strict Press 3×8
A3) Plank 3×30 sec
A4) Broad Jump 3×6

Wod:
8x Power Cleans 155/105
10x Box Jumps
12x Clapping Push ups
14x Jump Lunges (EL)
500m Row
4 Rounds

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December 29

Posted in 2014 on December 29, 2014 by Andy

Strength:
A1) Bench Press 3×8 (heavy)
A2) Plyo push up on tire 3xmax
A3) Chin Ups 3×10
A4) Dips 3×8
WOD
400m Run
15x Buprees
25x Wallballs
35x Mountain Climbers
50x DU
4 Rounds

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December 28

Posted in 2014 on December 28, 2014 by Andy

Strength:
A1) DB Bulgarian Lunges 3×8 (EL)
A2) Single Leg KB DL 3×8 (EL)
A3) Med Ball Bridges 3×10
A4) Atomic Sit ups 3×31
WOD
Leslie B Day WOD!!
29x Cal Row
29x Back Squats @ BW
29 WallBall
29x Cal Row
29x Pistols
29x Hang Power Cleans 85/115
29x Cal Row
29x T2B
29x Burpees
31x Cal Row

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