Work Out of the Day

“Core Training”

3 rounds of:

10 crunches

10 russian twists

10 leg lifts

rest

3 x 10 bicep curls

3 x 10 tricep extensions

 rest

5min shake weight -  shake vigorously

April Fools!

“Back that thing up”

For time:

400m run backwards
25 kb swings 53/35lb
25 overhead lunges, 45/33lb bar
25 situps
25 overhead lunges, 45/33lb bar
25 situps
25 overhead lunges, 45/33lb bar
25 situps
25 overhead lunges, 45/33lb bar
25 situps
25 overhead lunges, 45/33lb bar
25 kb swings 53/35lb
400m run backwards

Bottom to bottom tabata squats

Score = time - number of squats

Work Out of the Day

“T-REX”

For time:

1000m row

20 hang power clean, 135/93lbs

30 double unders

20 pullups

15 front squat, 135/93lbs

30 double unders

20 pullups

10 squat clean, 135/93lbs

30 double unders

20 pullups

5 hang squat clean, 135/93lbs

30 double unders

20 pullups

400m run

**Check New Schedule**

Work Out of the Day

7 rounds for time:

HSPU (Max Reps)

15 K2E

25 Squats

Post time and HSPU for each round.

**Check New Schedule**

Work Out of the Day

CFFB 3-27-10

15 power snatch 135/95

30 box jumps 24′

10 power snatch

20 box jumps

5 power snatch

10 box jumps

Work Out of the Day

Run 800m

50 double unders

40 kb swings 53/36

30 burpees

run 1 mile

30 burpees

40 kb swings

50 double unders

run 800m

Work Out of the Day

AMRAP in 20 min:

Run 200m

Max thrusters 115/73

Max Pullups- Chest 2 Bar

Total reps = Score

Workout of the Day

“Speal vs Khalipa” - CF Journal

For time:

1-ψ-2-ψ-3-ψ-3-ψ-5-ψ-6-ψ-7-ψ-8-ψ-9-ψ-10-ψ

The numbers represent repetitions of Clean & Jerk (155/103).  Perform 1 round of “cindy” in place of each “ψ“

Great job yesterday!  We were long overdue for a heavy day - and you all came out strong.  Aside from stacking the white-board, you’d be hard pressed to find a class where a few people didn’t hit personal records.