Saturday, December 2nd Partner Day!

Saturday, December 2nd

Partner Day!

OPEN & PERFORMANCE

AMRAP 20
Partner Day!
400 Meter Run (200m per athlete)
14-Snatch (7 per athlete)
Round 1 – Open(95/65) P/F(75/55)
Round 2 – Open(115/75) P/F(85/60)
Round 3 – Open(135/85) P/F(95/65)
Round 4 – Open(155/95) P/F(105/70)
Round 5 – Open(175/105) P/F(115/75)

Post rounds plus reps as a team

 

Open Training-

16 min EMOM

min 1- cal bike 12/9

min 2- Gymnastic skill time

Friday, December 1st “Undead”

Friday, December 1st

“Undead”

5 rounds for time

10-Deadlifts Open(225/155) PERF(205/135) Fit(185/115)

25-Sit ups

50-Double unders (Fitness=100 singles)

Post Time to board and FitChalk

 

Open Training-

Cal Row 50-40-30-20-10 :45 rest after each set

 

Thursday, November 30th “Escalator”

Thursday, November 30th

“Escalator”

5 min AMRAP

5- pull ups

10-Hand Release Push ups

15-air squats

rest 5 min

4 min AMRAP

4-Chest to bar pull ups

8-Strict Push ups

12-Lunges

rest 4 min

3 min AMRAP

3-Bar Muscle ups

6-Handstand Push ups

9-Med ball Squat cleans (20/14)

Post rounds plus reps for each AMRAP

 

Open Training-

Goal Work!

Tuesday, November 28th Test Day!

Tuesday, November 28th

Conditioning Test

2000m row for time

 

Open Training-

2. Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Handstand Push-ups
Strict Toes to Bar

Monday, November 27th “Humpty Dumpty”

Monday, November 27th

OPEN & PERFORMANCE
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jumps (24/20)
30 Wallballs (20/14)

FITNESS
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (95/65)
20 Box Jumps (20/16)
30 Wallballs (14/10)

Post time to board and FitChalk

Open Training-

1. Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

2. Back Squat
5-5-4-4-3-3

 

Saturday, November 25th Teams of 3!

Saturday, November 25th

Teams of 3!

OPEN & PERFORMANCE

AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
21-Squat Cleans (7 per athlete)
Round 1 – Open(95/65) P/F(75/55)
Round 2 – Open(115/80) P/F(95/65)
Round 3 – Open(135/95) P/F(115/80)
Round 4 – Open(155/105) P/F(135/95)
Round 5 – Open(185/135) P/F(155/105)

Post rounds plus reps as a team

 

Open Training-

Gymnastics/ bike EMOM

16 min EMOM

Min 1- 12/9-cal bike

Min 2-Gymnastic work of athletes choice

Friday, November 24th “Truman State”

Friday, November 24th

“Truman State”

Open

13 Min AMRAP

10-Burpees bar facing

10-Chest to bar pull ups

10-Sumo Deadlift High pull (95/65)

10-Strict push ups

 

Performance/Fitness

13 min AMRAP

10-Burpees bar facing

10-Pull ups

10-Sumo Deadlift High pull (75/55)

10-Hand release push ups

post rounds plus reps to board and FitChalk

 

Open Training-

1.Clean and Jerk build to heavy one rep

2. Midline
Not For Time:
30 Strict Toes to Bar
45 GHD Sit-Ups
60 Abmat Sit-Ups

Thursday, November 23rd Happy Thanksgiving!

Thursday, November 23rd

Happy Thanksgiving!

We will have open Gym 830-1030am and 330-530 pm today. Come on in and Sweat off some of the food that you have consumed.

Happy Thanksgiving from CFPB!

Partner Workout option-

25 min AMRAP

5-Box Jumps(24/20)

10-KB Swings (55/35)

10/8-Cal row or ski (8/6-cal bike)

post total team rounds plus reps

 

Individual workout option-

15 min AMRAP

3 Box Jumps(24/20)

3 KB Swings (55/35)

3 Calorie Row, ski, or bike

6 Box Jumps (24/20)

6 KB Swings (55/35)

6 Calorie Row, ski, or bike

9 Box Jumps (24/20)

9 KB Swings (55/35)

9 Calorie Row, ski, or bike

Climb by 3 each round…

post round completed plus reps