200 meter run
Rest one minute
400 meter run
Rest 2 minutes
800 meter run
Rest 3 minutes
1 mile run
Post wod
Find a max box jump height
Saturday, April 30, 2011
Friday, April 29, 2011
Thursday, April 28, 2011
Wednesday, April 27, 2011
Next week Starting Monday May 2nd begins our new morning schedule. 6 am and 9 am classes will meet every weekday.
Squat clean and jerk
3-2-2-1-1
Then for time 8 minute amrap of the following
3 back squats (80% of one rep max)
6 pull ups
9 Box Jumps ( Foot must land on the box )
Post Workout
advanced = pendlay rows 3 x 5
beginner = ring rows 3 x 5
Squat clean and jerk
3-2-2-1-1
Then for time 8 minute amrap of the following
3 back squats (80% of one rep max)
6 pull ups
9 Box Jumps ( Foot must land on the box )
Post Workout
advanced = pendlay rows 3 x 5
beginner = ring rows 3 x 5
Tuesday, April 26, 2011
Monday, April 25, 2011
Saturday, April 23, 2011
Friday, April 22, 2011
Sectional workout this Saturday at 1 pm. Stop in and check it out and if you are interested in giving it a try please email me at info@cfconstruct.com. Also remember that starting may 2nd 6 am and 9 am classes will be held every week day.
Split jerks
3x3
Then for time
5 thrusters
20 pull ups
5 thrusters
15 pull ups
5 thrusters
10 pull ups
5 thrusters
5 pull ups
(135/95 thrusters weight)
Post wod 3x5 barbell step ups
Split jerks
3x3
Then for time
5 thrusters
20 pull ups
5 thrusters
15 pull ups
5 thrusters
10 pull ups
5 thrusters
5 pull ups
(135/95 thrusters weight)
Post wod 3x5 barbell step ups
Thursday, April 21, 2011
Wednesday, April 20, 2011
Tuesday, April 19, 2011
Monday, April 18, 2011
Starting May 2nd there will be 6 am and 9 am classes every week day, also anyone interested in trying the next sectional workout please email me at Derek@cfconstruct.com for information. Also we will be having a Challenge work out the first week in May. More information will be out next week on the details of the workout.
Monday
Power Clean
2-2-2 (80%-85%-90% of one rep max) 3 minutes rest between sets
Then 4 Rounds for time of the following
3 Front squats ( 85 % of one rep)
10 Burpees
10 American KB swings
Post wod
4x5 Pendlay Rows or bent over rows
Monday
Power Clean
2-2-2 (80%-85%-90% of one rep max) 3 minutes rest between sets
Then 4 Rounds for time of the following
3 Front squats ( 85 % of one rep)
10 Burpees
10 American KB swings
Post wod
4x5 Pendlay Rows or bent over rows
Saturday, April 16, 2011
Friday, April 15, 2011
Wednesday, April 13, 2011
clean and jerk
2-2-2
then for time 5 rounds of the following
2 deadlifts (heavy, working with weight 85% or higher of one rep max)
20 wall balls
rest 2 minutes between each round
post wod
3x10 back extensions
We will NOT be having the sectional workout this Saturday afternoon. If you are still interested in competing this weekend please email me at derek@cfconstruct.com.
Beginning May 2 of this year 6 am classes and 9 am classes will be held every week day Monday through Friday.
2-2-2
then for time 5 rounds of the following
2 deadlifts (heavy, working with weight 85% or higher of one rep max)
20 wall balls
rest 2 minutes between each round
post wod
3x10 back extensions
We will NOT be having the sectional workout this Saturday afternoon. If you are still interested in competing this weekend please email me at derek@cfconstruct.com.
Beginning May 2 of this year 6 am classes and 9 am classes will be held every week day Monday through Friday.
Tuesday, April 12, 2011
The new sectional workout comes out tonight at 7pm. If any of you would like to tackle the workout this Saturday please send me an email at derek@cfconstruct.com. Even if you don't want to work out feel free to stop in and see what it is like.
Tuesday
4x7 weighted chin ups (rest 60 seconds)
4x7 ring dips (rest 60 seconds)
Then for time
400 meter run
30 push ups
400 meter run
20 push ups
400 meter run
10 push ups
400 meter run
post wod
10 rope climbs
Tuesday
4x7 weighted chin ups (rest 60 seconds)
4x7 ring dips (rest 60 seconds)
Then for time
400 meter run
30 push ups
400 meter run
20 push ups
400 meter run
10 push ups
400 meter run
post wod
10 rope climbs
Monday, April 11, 2011
Congratulations to everyone who completed Saturday's sectional workout. If any of you are interested in competing this year or in the future stop by this Saturday afternoon for another sectional workout. The workout will be announced on Tuesday and we will start around 2 pm Saturday afternoon.
Hang Squat Snatch
3-2-1-1-1
Then for time four rounds of the following
3 over head squats (75-80% of your one rep max)
15 box jumps
30 double unders
Post wod
3x8 weighted good mornings
Hang Squat Snatch
3-2-1-1-1
Then for time four rounds of the following
3 over head squats (75-80% of your one rep max)
15 box jumps
30 double unders
Post wod
3x8 weighted good mornings
Saturday, April 9, 2011
Friday, April 8, 2011
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Monday, April 4, 2011
Saturday, April 2, 2011
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