Tuesday, October 17th “Core and More”

Tuesday, October 17th

“Core and More”

4 rounds for time

10-Deadlifts Open (225/155) PERF (205/145) Fit(185/135)

12-Toes to bar (Fitness=Knees to chest)

15-Lateral burpee bar hops

post time to board and FitChalk

 

Open Training-

1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

 

2. Core Cashout

4 rounds

:45 plank

15-Good Mornings

Monday, October 16th “FGB”

OPEN – PERFORMANCE – FITNESS
“Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest 1 min after each round

Open Training-

1-Back squat 5×3@94%

2-Squat Snatch 12 min EMOM

1 rep every minute start @70%

3- Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

 

 

Saturday, October 14th “The Hangover Part 1and 2″

Saturday, October 14th

“The Hangover part 1 and 2″

Teams of 2

30 min clock

50/40-cal Bike

50/40-cal row

In remaining time “Cindy”

5-pull ups

10-Push ups

15-air squats

Post total rounds completed as a team

*one person completes entire round before the other begins*

Friday, October 13th “Lori Kay”

Friday, October 13th

“Lori Kay”

42-Clean and Jerks Open(135/95) PERF(115/80) Fit(95/65)

42-bar facing burpee bar hops (Open/ PERF requires 2 foot takeoff)

post time to board and FitChalk

 

Open Training-

1-Front squat day 22 4×4@89%

2-Hill Sprints

1-3-5-7

with 1 min rest after each set

Thursday, October 12th “Burning it Down”

Thursday, October 12th

2 min each station for max reps

with 2 min rest

-50 feet Farmer Carry athletes choice (bars, KB, DB)

-Row for calories

-sit ups

-Bike for calories

-box jumps (24/20)

post score from each station to board and FitChalk

 

Open Training-

October Goal work

Wednesday, October 11th “Martin Sharp”

Wednesday, October 11th

Come on out and Celebrate Heidi Martin Sharp’s last Birthday at CFPB.  She will be finishing school and heading home at the end of 2017.

“Martin Sharp”

15 min AMRAP

10-Toes To bar

11- Lunges (each leg)

200m Run

post rounds plus reps to board and FitChalk

 

Open Training-

Gymnastics

5 sets of 6-12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

 

Tuesday, October 10th “Three Wooden Crossses”

Tuesday, October 10th

“Three Wooden Crossees”

5 rounds for time

15-KB Swings

50-Double unders

post time to board and FitChalk

 

Open Training-

1-Row Conditioning

25-35-45-55 cal (rest 1 min after each set)

2-Strict HSPU

5 sets max unbroken reps (rest as necessary between sets)

Monday, October 9th “Hangman”

Monday, October 9th

“Hangman”

30-Hang Cleans Open(115/80) Perf(95/65) Fit(75/55)

30-Wall balls(20/14)

30/21-cal row

30-Hang Cleans

30-Wall balls

20/15-cal bike

30-hang cleans

30-wall balls

30-burpees

post time to board and FitChalk

 

Open Training-

1-Muscle ups

8-6-4-2 (Rest :45 after eacch set)

2-Back Squat Day 21 4×4@89%

3- Squat snatch up to a heavy set of 2

Saturday, October 7th Partner Day!

Saturday, October 7th

Partner Day!

800m run buy in

then 5 rounds

20-Chest to bar pull ups

20-DB Snatch

10-Strict HSPU or 20-Hand release push ups

then cash out 800 run

post time to board

 

Open Training-

5-4-3-2-1  Not for time

-Hill Sprints

-Legless rope climbs

Friday, October 6th “Metcontini”

Friday, October 6th

“Metcontini”

1000/800m row

15-Deadlifts Open(225/155) Performance (205/145) Fitness (185/135)

20-Box Jumps Open/Performance(30/24) Fitness(24/20)

75/50-cal air bike

15-Deadlifts

20-Box Jumps

200 Double unders (Fitness=400 singles)

15-Deadlifts

20-Box jumps

post time to board and FitChalk

 

Open Training-

1-Front Squat Day 20- 4×5@84%

2-Max Kipping HSPU test

3-Clean and Jerk heavy