165 W Chicago St.
Coldwater, MI 49036
Labor Day Class 5 AM Only.Happy Heart Run 5K - September 6th.
Run 800m/Row 100m50 Wallballs30 BurpeesRow 1000m/Run 800m50 Burpees30 Wallballs
Strength/Skill:Press 5-4-3-2-1Conditioning:3 rounds for time of15 Thrusters (95/65)20 Push-ups
Strength/Skill:Back Squat 5-4-3-2-1Conditioning:Accumulate 100 AbMat Sit-ups and 100 Good Mornings w/barbell. Do in any order/sets.
Each round has a 3 minute time cap:Run 400m - with remaining time complete AMRAP double unders.
Rest 2 minutes between rounds
Strength/Skill:Spend 20 minutes working on the Clean and Jerk. Use this time to find appropriate weight you will attempt for the conditioning WOD.
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
CF Mainsite Original Post Here
"Bradshaw"10 rounds for time of:3 Handstand Push-ups6 Deadlifts (225/155)12 Pull-ups24 Double UndersTime cap of 25 minutes.
Strength/Skill:Snatch Complex - In 20 minutes establish your heaviest complex. Snatch Complex = 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch.Conditioning:For time.15-12-9-6-3Hang Power Snatch (115/75)Ring Dips
"Filthy Fifty"For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double undersCompare to Friday July 11, 2014.
3 rounds for time of:30 Wallballs (20/14)15 Burpee Pull-ups
AMRAP in 15 minutes of:1 Heavy Thruster7 Push-ups14 Walking Lunges21 ft. Handstand Walk
Score number of rounds and Thruster weight. If you cannot walk on your hands then do handstand holds for 30 seconds.
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