March 7

5 rds. out back

800m
25 burpees

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Aug 24

STRENGTH:

Strict Press

CFE STRENGTH & CONDITIONING WOD:

For Time:

21 Shoulder Press (95/65)

Run 400m

21 Push Press (95/65)

Run 400m

21 Push Jerk (95/65)

Run 400m

March 22

Metcon: AMRAP in 10 Min
2 Deadlifts @ 275#
10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

What’s Next?
Ab Circuit – 4 Rounds
10X GHD
10X Hollow Rocks
10X Incline Situps (25 lb dumbbell) 5 per arm
10X KTE

Friday Dec. 30

“Hidalgo”

For time:
Run 2 miles out back of gym
Rest 2 minutes
135/115 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135/115 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles out back of gym

July 7

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

July 5

“Kalsu”
Every minute on the minute:

Complete 5 Burpees, then perform max rep Thrusters (95#/135#) for the remainder of the minute. The goal is to complete 100 total thrusters.
The score is the total time is takes to complete 100 Thrusters.
30 minute time limit….use it however you like..

May 25

run 200, max Pull up
run 200, max toes to bar
repeat till you do 50 pull ups and 50 toes to bar. If you finish one thing early you must only run 200 to the next bar setup.
The killer – TWO of your 200 meters must be walking lunges. It is your choice where you put them.

May 6

10 min AMRAP
run stadium steps – up and down equals 1 – 75 steps

whats next:
5 rds
10 45# kb
10 du
10 release pushups
10 20# thrusters

Cinco de Mayo

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

what’s next:
4 rds.
10 pullups
10 incline sit ups
10 burpees

April 13

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

what’s next:
teams- b & crip v. hate & punkin’
100 tire flips
100 pullups