Thursday 07.20.17

On July 19, 2017, in WODS, by Dana

“Bohemian Rhapsody” EMOM x 20 M1: 50 Double Unders M2: 50ft DB F.Rack lunges (50/35) M3: 15 Wallballs (20/14) M4: 15/10 Cal Assault Bike M5: Rest ** REMINDER** GYM WILL BE CLOSED THIS SATURDAY DUE TO TOUGH MUDDER ALL MUDDERS THAT NEED RIDES MEET US AT CFMW AT 6:15A W/ YOUR SHIRTS 🙂

 

Wednesday 07.19.17

On July 18, 2017, in WODS, by Dana

Gymnastics: EMOM x 6 Odd: 2-3 Rope Climbs Even: Rest “Smoke on the Water” 400m Run 2 Rounds of “DT” (155/105) 400m Run 2 Rounds of “DT” (155/105) ** DT- 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

Tuesday 07.18.17

On July 17, 2017, in WODS, by Dana

Get Ready.. The Mudder is almost here!!! Strength: Back Squats 5.3.1.1.1 “Free Bird” 21-15-9 Calorie Row KBS (70/53) Goblet Squats (70/53)

 

Monday 07.17.17

On July 16, 2017, in WODS, by Dana

Gymnastics EMOM x 6 Odd: 10 Strict Handstand Push Ups Even: 3-5 Muscle Ups “Mr. Blue Sky” AMRAP 12 50 Double Unders 10 DB Cleans (50/35) 10 Push Press (50/35) 200m Run

 

Sunday 07.16.17

On July 15, 2017, in WODS, by Dana

“Stormy Weather” W/ a partner complete: 4 Rounds: 42 Wallballs (20/14) 36 Calorie Row 30 Toes 2 Bar 24 DB Snatches (50/35)

 

Friday 07.14.17

On July 13, 2017, in WODS, by Dana

“Believer” 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/20’s) 50′ Bear Hug Plate Lunge (45/25)

 

Thursday 07.13.17

On July 13, 2017, in WODS, by Dana

Strength: Deadlifts 5.3.1.1.1 “Over the Hill” 3 Rounds: 400m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65)

 

Wednesday 07.12.17

On July 11, 2017, in WODS, by Dana

Gymnastics: EMOM x 8 Odd: Max Pull Ups Even: 45s Plank Hold “Thunderstruck” For Time: 100 Double Unders 3 Rounds: 30 Calorie Row 30 Kettlebell Swings (53/35) Then 100 Double Unders   A little behind the scene of Jay Z Jay, you are the MettleManiac for the Month of June. Congratulations! How do you feel? There […]

 

Tuesday 07.11.17

On July 10, 2017, in WODS, by Dana

Strength: Front Squats 5.3.1.1.1 “Home Land” AMRAP 10 5 Hang Squat Cleans (135/95) 7 Push Jerks (135/95) 5 Burpees over the Bar

 

Monday 07.10.17

On July 9, 2017, in WODS, by Dana

Gymnastics EMOM x 6 Odd: 25ft HSW (black Pillar to Black Pillar) Even: Ring L’Sit or Full Push Up Hold “Teiderbackha” “Every 3 minutes x 5 9 Box Jumps (30/24) 6 UB Power Snatches (115/75) 3 Ring Muscle Ups Month of June Committed Members Marissa- 23 Angelica- 22 Connor- 22 Amanda- 21 Jay z- 21 […]