9-7-10 WOD

3-3-3-1-1-1

Front Squat

THEN

20 DB Snatch (40/25)
50 Double Unders
10 DB Snatch
40 Double Unders
6 DB Snatch
30 Double Unders

Happy Labor Day!

Navy SEAL Lt. Michael Murphy received the Congressional Medal of Honor (MOH), our nation’s highest honor, on October 22, 2007.

“Murph”

1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

Rx is in order finishing one exercise before moving on to the next. If you have a vest wear it, Murph did.

Labor Day workout at 10:00am

We will be having an open WOD on Labor Day Monday at 10:00am. All other classes are cancelled for the holiday. Feel free to come in and join the WOD – or, enjoy the extra off with family and friends!

9-4-10 WOD

Snatch skill work

then, 3 rounds:

9 ring dips
4 thrusters (135#/105#)
30 GHD sit ups

9-3-10 WOD

3 rounds:

400M run
Max reps OHS (95/65)
15 pull-ups
50 double unders (250 singles)

Post reps + time

9-2-10 WOD

Great side by side comparison from the CF main page. Aligning the hips, shoulders and barbell over the base of support (left image) is stronger than with exaggerated lumbar extension (right image). Think of a stick that is bent. When bent all of the pressure/stress is isolated in one small area. When the stick is straight it is far stronger. The same is true with the body. A body in alignment is very strong. Misalignment leads to weakness and injury.

“Team Challenge”

Max Rds 30 mins.
5 Renegade Rows
5 C2B Pull-Ups
5 Broad Jumps
5 Double Unders (25 singles)

*One works/One does “something else”

9-1-10 WOD

Every minute on the minute for 15mins

2 Power Cleans (175/110 or 80% of 1RM)
20 Lateral Jumps

*5 Burpee penalty to be completed at the end of 15 minutes for every round not completed.

8-31-10 WOD

3rds
KB swing right
KB swing left
KB press right
KB press left
Goblet Squat
Planks

THEN

2x
800m (2 min rest between)

8-30-10 WOD

5-5-5-5-5
Deadlift (85% of 1RM or 5# increase from previous)

THEN

21-15-9

Strict Pull-Ups
Box Jumps
Hands off the ground Push-Ups

8-27-10 WOD

“What’s the catch?”

Max Rounds 15 Minutes

12 Hang Snatch (45)
100m Sprint

* If you know it, don’t give up the “catch”.

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