December 9, 2015

A1. Good morning, 5-5-5-5, 21X1; :90 rest A2. 1-arm DB row, 4 x 8/each; :90 rest + AMRAP in 15:00 w/a partner*: 100 Assault bike calories 2000m row AMRAP burpee pull-ups in remaining time *only 1 partner working at a time. Split up work as desired.

December 8, 2015

For time:
800m run
25 kettlebell swings, 53/35
25 box jumps, 24/20
600m run
20 kettlebell swings
20 box jumps
400m run
15 kettlebell swings
15 box jumps
200m run
10 kettlebell swings
10 box jumps

December 7, 2015

A. Back squat, 4-4-2-2; 2:00-3:00 rest
+
3 rounds:
RFESS, 6-8/leg @ 3010
Rest as needed
Hollow body hold, max up to :60
Rest as needed
+
5 sets beginning one every 3:00:
5 goblet squats, heavy
5 burpees AFAP
:20 row @ 100%

 

 

December 5, 2015

 

3 rounds for time w/a partner*:
60 row calories
50 hand-release push-ups
40 kettlebell swings, heavy
30 pull-ups
20 box jumps, 24/20

*only 1 partner may work at a time, switch as needed.

 

Reminder! CCF Christmas Party this Saturday December 5th! There will be a 9 and 10 am class and the party will start at 11. We will be roasting a pig so be sure to bring your favorite side item. Possibly some karaoke.

 

 

December 4, 2015

A. Snatch-grip deadlift + snatch pull + squat snatch, 5 x 1 beginning a set every 2:00
B. RDL, build to a tough set of 3
+
3 rounds for time:
400m run
15 power snatch, 95/65

 

Reminder! CCF Christmas Party this Saturday December 5th! There will be a 9 and 10 am class and the party will start at 11. We will be roasting a pig so be sure to bring your favorite side item. Possibly some karaoke.

 

December 2, 2015

A. Squat clean, build to a heavy double (drop the bar b/w reps and reps and reset)
B. Front squat, 5-5-3-3; 2:00-3:00 rest
+
5 sets @ 100% beginning every 3:00:
6 power cleans, 115/75 or toughest weight that you can do everything unbroken
6 thrusters
6 burpees over the bar

Reminder! CCF Christmas Party this Saturday December 5th! There will be a 9 and 10 am class and the party will start at 11. We will be roasting a pig so be sure to bring your favorite side item. Possibly some karaoke.

 

December 1, 2015

A1. Strict press, 4 x 5, 21X1; :90 rest
A2. Weighted pull-up, 4 x 5, 21X1; :90 rest
+
6:00 @ 90% of [5 bar muscle-ups or 10 of toughest pulling variation, + 50 double-unders (or :45 of DU practice) + 50m shuttle run]
2:00 rest
6:00 row, bike or run @ 90%
2:00 rest
6:00 @ 90% of [10 burpee box jumps, 24/20 + 50m Farmer’s walk, heavy]

 

Reminder! CCF Christmas Party this Saturday December 5th! There will be a 9 and 10 am class and the party will start at 11. We will be roasting a pig so be sure to bring your favorite side item. Possibly some karaoke.