Tuesday, 22 April 2014

April 23, 2014

Todays WOD is made by Richard (the placement student). This is his last week of being at CF Limestone

"PC Burnout"
Strength:
Pause Front Squats
5 Sets of 2 Reps (2 seconds down, 2 second up)

4 Sets of Max Strict Pull Ups

WOD:
15 Minute AMRAP
3 Deadlifts
10 Kettlebell Swings
10 Burpees

Monday, 21 April 2014

April 22, 2014


Strength:
Split Jerk
1-1-1-1-1

Back Squat
10-10-10

WOD:
30-20-10
Power Snatch (75/55)
Push Up


Sunday, 20 April 2014

April 21, 2014

Strength:
Power Clean
2-2-2-2 building

Strict Handstand Push-Ups
4 Sets Max Reps

WOD:
30 Calorie Row
30 Shoulder to Overhead (135/95)
30 Box Jumps
30 Toes to Bars
30 Walking Overhead Lunge (45/35)

Please check our schedule for todays classes!

April 20, 2014


Today there will not be the regular Sunday class. There is open gym still from 12:00 to 2:00. I will be there training so if you ned to burn off some of the feast from the last couple days come join us.

Friday, 18 April 2014

April 19, 2014

Reverse hollow hold!
Strength:
Floor Press
5-5-5-5-5

Deadlift
10-10-10

WOD:
Tabata:
Front Squat
then
Run 400 Meters
100 Burpees
Minus total front squats from the number of burpees 

April 18, 2014


Strength:
Partner Sprints

WOD:
Partner WOD


There will be only the one class today at Noon.

Wednesday, 16 April 2014

April 17, 2014

Strength:
Front Squat
3-3-3-3-3

Barbell Row
5-5-5-5-5

WOD:
1000 Meter Row
3 Rounds
10 Power Cleans (155/115)
5 Handstand Push Ups
After the three rounds 
Finish with a 800 meter run