Archive for March 2017 | Monthly archive page

End of the Open..

Congrats again to everyone that competed in the Open.  This was an interesting, and exciting year for everyone and I was proud to see how well our community held up to these tests as a whole.  Here is to another year of training and fun.  Enjoy your training! CFVOM

3.30.17

SWOD: 8 min EMOM 5,5,3,3,2,2,1,1 Jerks WOD: 4x  3 Min 3 Rounds 5 S2OH 5 Bar Facing Burpees then max toes to bar 1 min Rest Cool Down: 3 x 45 sec Plank hold

3.29.17

Warm Up:  Wheel, Dot, Cross Drill x 2 sets WOD:  24 min EMOM: 1.  Sled Push x 50 yards 2.  Strict Pull Up x Max Effort 3.  Back Squat x 6-10 4.  Box Jump x Max 45 sec. Cool Down:  Stretch 5 min

3.28.17 “Nautical Nancy”

Warm up: Squat Snatch SWOD: 8 min EMOM 3 Squat Snatches 75-80% WOD: "Nautical Nancy" 5 Rounds Row 500m 15 Overhead Squats 95/65   Cool down: 50 Sit ups

3.27.17

Happy Birthday Sergio Warm Up:  Ladders 4 x 20 yards WOD:  For Time 100 Power Cleans 95/65 50 Pistols 100 KB Swings 24/20 50 HR Push Ups *Every 3 min 31 speed skaters

3.27.17

Happy Birthday Sergio Warm Up:  Ladders 4 x 20 yards WOD:  For Time 100 Power Cleans 95/65 50 Pistols 100 KB Swings 24/20 50 HR Push Ups *Every 3 min 31 speed skaters

3.23.17

Warm Up: Ladders 4x 20yrds WOD, For Time: Run 200m 50 DB Snatch (Alternating)50/35 Run 200m 50 HR Push Ups Run 200m 50 Step ups 50/35 Run 200m 50 Sit ups Run 200m 50 Lunge Steps Run 200m 50 Burpees Run 200m Stretch!!!

3.22.17

Skill Work:  Jump Rope 5 min 100 Singles 50 Doubles 25 Triples Warm Up:  Snatch work WOD:  12 min AMRAP 3 Power Snatch 135/95 6 Toes to Bar 9 Pull Up *Every 3 min 50 Double Unders Cool Down:  Hip/Shoulder Stretches

3.21.17

Gymnastics Work: 8 Min EMOM  Odd: 5-12 Ring Dips Even: 10-20 Pistols Wod: For Time: 3 Rounds 20 KB Swings 24/16 20 Box Jumps 24/20 1 min Rest 2 Rounds 7 Muscle Ups 14 Dumbell Thrusters 50/35 1 min Rest Row 1K Cool Down: 3x 20 Plank Transitions

3.21.17

Gymnastics Work: 8 Min EMOM  Odd: 5-12 Ring Dips Even: 10-20 Pistols Wod: For Time: 3 Rounds 20 KB Swings 24/16 20 Box Jumps 24/20 1 min Rest 2 Rounds 7 Muscle Ups 14 Dumbell Thrusters 50/35 1 min Rest Row 1K Cool Down: 3x 20 Plank Transitions