1586:

Pick out the two remaining active members from this photo taken 4 years ago.

1586: Friday
Strength: Superset
– 4×5 bench press
– 4×12 front squat or goblet squat (choose load to do unbroken & pull BB from the floor)

WOD: FT
– 20 body blasters (start under PU bar then burpee to pull up + KTE)
– 120 DU
– 800m Run
– 120 DU
– 20 body blasters
* If you do not have a BW pull up then burpee to KTE. Or use modification found in Conditioning WOD (below).

Conditioning: FT
– 5 pull ups, 5 push ups, 5 clam shells -or- KTE/tuck sits X4
– 200 SU
– run 800 m
– 200 SU
– 5 pull ups, 5 push ups, 5 clam shells -or- KTE/tuck sits X4

1006:

1006:

WU- 5-10

WOD1: NFT but don’t be slow either Get the work done! Also you can pick off the 1000 wod. Please select wod that works best for ability and schedule.

WOD1: use db’s or KB’s

  • 4×10 chest press
  • 4×10 thruster
  • 4×6 one arm press
  • 4×6 one arm plank rows
  • 4×12 step walking lunges
  • 4×5 one leg RDL
  • 100 sit ups (athletes choice)

1000 WOD: please refer to last Fridays post for workout details.

0804: Challenge = OHS Month

November is Overhead Squat Month. If you do not have an OHS you will by the end of the month. Does is need to be heavy? No! This month alone by association of this movement on the barbell will improve mobility. Attendance note:  If you are member of our gym you need to attend 12 classes this month of November. 12 classes or more is a minimum of 3 workouts per week. Put the membership to work for you over the Holidays. Feel better, look better and be great. See you in box this week. CDM

WU: Set up and get ready.

WOD: FT

  • 25 box jumps
  • 25 pull ups
  • 25 power cleans 135/95
  • 25 TTB
  • 25 strict push ups (hold 2-missisippi at top)
  • Run 1000 m
  • 25 strict push ups
  • 25 TTB
  • 25 power cleans
  • 25 pull ups
  • 25 box jumps

Finish: 4X1minute plank holds – Then 4X10 BB OHS

GA: 20 bj,15 pull ups,20 PC, 20 sit ups, 20 hrpu 800m run

0796: Friday

Team 2120 CAF Tri members. Well done Crew. 

WU: Get set up and get going.

WOD: FT // 40 minute cap!!!!

  • 10 body blasters
  • 50 squats
  • 40 DU
  • 30 push ups
  • 20 TTB
  • 10 sq clean thruster 135/95
  • Run 1 mi
  • 10 sq clean thruster
  • 20 TTB
  • 30 push ups
  • 40 DU
  • 50 squats
  • 10 body blasters

STRENGTH: N/A

GA: 10 burpees 30 sq, 25 SU, 20 PU, 15 Clams, 10 sq cl thruster.

0794:

WU: get ready ready!

WOD:

  • 800 m run
  • 30 wall balls
  • 30 pull ups
  • 30 burpees
  • 800 m run
  • 20 wall balls
  • 20 pull ups
  • 20 burpees
  • 800 m run
  • 10 wall balls
  • 10 pull ups
  • 10 burpees

Finish: 10 minutes stretching.

GA: 20 15 reps for wall ball and burpees, 15 10 5 pull ups