1.25.19

Warm up: Rowling (8 min)

WOD: "Thrusters"

11.6/12.5/18.5

7 Min Amrap

3. 6. 9. 12..

Thruster 100/65, c2B pull up

14.5/16.5

21-18-15-12-9-6-3 For Time:

Thruster 95/65, Bar Facing Burpee

15.5

27-21-15-9 For Time:

Row (Cal), Thruster 95/65

17.5

10 Rounds for Time:

9 Thrusters 95/65, 35 Double Unders

1.24.19

SWOD: 9 min EMOM Power Snatch 2-4-6-8-10-8-6-4-2

WOD: Tabata This

8 Rounds at each for lowest number of reps

Pull up

Push up (Hand Release)

Sit up (DB's)

Air Squat

Cool Down: Stretching

1.23.19

Warm Up: 800m Run, Build to heavy 3 Rep Deadlift

WOD: Every 3 min x 5 Rounds

50 Double Unders

7 Deadlifts 225/155

-Max Burpee Muscle Up or Burpee Pull Up in remaining time

Cool Down: 50-75 Sit Ups

 

1.22.19

Warm up: 12 min EMOM

Odd: Row 15/12 Cal

Even: 16 Reverse Lunge Steps 115/75

WOD: 5 Rounds For Time:

5 Power Cleans 155/105

10 T2B

15 Box Jump Overs 24/20

Cool Down: 15-30 Strict Pull ups

1.21.19

Warm Up: Shoulders/Hips Stretch

SWOD: EMOM 10 min- 5 OH Squats

WOD: 12 min AMRAP

21 Deadlift 135/95

15 Front Squat

9 Push Jerk

*20 yard HS Walk or Bear Crawl

Cool Down: 6 x 20/10 sec Hollow Body Plate Hold

1.21.19

Warm Up: Shoulders/Hips Stretch

SWOD: EMOM 10 min- 5 OH Squats

WOD: 12 min AMRAP

21 Deadlift 135/95

15 Front Squat

9 Push Jerk

*20 yard HS Walk or Bear Crawl

Cool Down: 6 x 20/10 sec Hollow Body Plate Hold

Hydrostatic Body Fat Testing

February 12th3-7pm Tuesday:  Hydrostatic Body Fat Testing

            We will be hosting this Body Fat Testing for those interested in understanding more about their body composition, resting metabolic rate, energy expenditure for certain exercises, target weight, and weight control recommendations.

Sign up for a ten minute window to complete the test at the following link:

http://NorCalBodyFatTest.com/Signup/Club/CFVM

Upcoming Skill Sessions…

Wednesday February 27th  7pm: Nutrition

            Join us for a class regarding Nutrition, Micro Nutrients, understanding basal metabolic rate, and how to build a nutrition plan based on those findings.  This will be a great compliment to your paper work from the Body Fat Testing, as well as, great information for everyone! You won’t want to miss out on this one! Sign up at the front desk.

Cost: $10 Members, $20 Non-members

1.18.19

Warm up: Rowling (8 Min)

WOD: "the Chippers"

11.4 10 minute Amrap

60 Bar facing Burpees/30 Overhead Squats 120/90/10 Ring Muscle Ups

14.4 14 Min Amrap

60 Cal Row/50 T2B/40 Wall Balls/30 Power Cleans 135/95/ 20 Ring Muscle ups

16.4/17.4 13 Min Amrap

55 Deadlifts 225/155/55 Wall Balls/55 Cal Row/55 HSPU

18.3 2 Rounds for Time (14 min cap)

100 Doubles/20 OH Squats 115/80/100 Doubles/12 Ring MU/100 Doubles/20 DB Snatch/100 Doubles/12 Bar MU

Cool Down: 3-5 Rounds

25 Push Ups (Hand-Release)

50 Sit ups (Ab Mat)

1.17.19

swod: 8 min emom -5 backsquats @ 70-75%

wod: 1 > 10 

clean & jerks 155/105

burpee box jumps 24/20

cool down: 30-50 airdyne