Registration extended to today
Today is your FINAL chance to register for the Atlantic Hopper Event. Don’t miss out on this fun event!
10 Hang Power Cleans (95/65)
60 Air Squats
20 Hang Power Cleans
40 Air Squats
30 Hang Power Cleans
20 Air Squats
Situps during the partner WOD
Categories: WOD's
hey Kevin! im not going to the gym in the am..! (in 3 hours… )
CFWU x 3
Strength – Shoulder Press
3-3-3-3-3
25-35-40-45-X
WOD
60 Squats
10 Hang Power Cleans (45lb)
40 Squats
20 HPC
20 Squats
30 HPC
Time: 20:01
Sorry I called the bar a CS! My mother would not be impressed.
Jane – don’t you dare say sorry for anything! The only people who should be sorry are those that choose to do nothing but sit around and do nothing all day. You came out at 6am and sweat your ass off. That’s nothing to be sorry for…that’s something to be proud of!
Agreed!
PS I’m sure the bar deserved it.
Thanks Coach!
Well, my dad and I just came back from fishing up north in Quebec. We caught 37 trouts….that’s a good catch. The limit here is 20 per person!!
I haven’t trained since my vacation, that means 6 days.
And I drank a lot of beer/wine…. but I managed to keep my food in the Zone all the time.
I will train tonight with:
7 rounds of:
7 burpees
7 KBS
I hope you guys are having a good week.
Hey there little buddy. Glad you’re having a great time on your vacation. See you on Monday.
My mouth is watering at the thought of those trout. Enjoy.
Heather – I will give you some!
Warm-Up: Sun Salutes A&B x 3
“Kalsu” (Courtesy of CF Bolton)
On the minute:
Complete 5 burpees and perform max rep 95lbs thrusters on the minute.
The goal is to complete 100 total thrusters (I scaled it to 25reps due to time)
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you finish all the reps.
13mins… Loved it. Not sure if I would feel the same if I did all 100reps
CW x 3
Deadlifts (3-3-3-3-3)
115-125-135-155-155
WOD:
60 Squats
10HPC (65lbs)
40 Squats
20HPC
20 Squats
30 HPC
+ a formal curtsey
Warm Up
Shoulder Press 3-3-3-3-3
65-85-95-105-115
WOD
60 Squat
10 Hang Power Clean
40 Squat
20 Hang Power
20 Squat
30 Hang Power Clean
Time-5:36
Kevin said he would get sub 5, I say he’s getting 5:07 if he can do his super fast squats. goodluck dude
CFWU x3
Overhead Squat 3-3-3-3-3
10-15-25-25-30
WOD 60 Squats
10 Hang Power Cleans (45lbs)
40 Squats
20 Hang Power Cleans
20 Squats
30 Hang Power Cleans
Time 12:44
Push Press (5×3)
95,115,135,155,165 (pr)
WOD – 4:36 – sorry Bryan
CFWU x3
Strength: 3-3-3-3-3
Front squat 135-145-155-165-175(pr)
WOD 60 Squats
10 Hang Power Cleans (95lbs)
40 Squats
20 Hang Power Cleans
20 Squats
30 Hang Power Cleans
TT: 7:05