Tag Archives: C&J

0668:

WU: 10 minutes prep – 30 minutes C&J – 20 minute strength WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it. 30 minute time block: C&J (split) 10X1 (partner on a bar)   STRENGTH: B. Squat 2×4 65% 2×4 75% 2×4 85%

0663:

Bobby Bobble heads now on sale in the Pro Shop. WU: 8 minutes – 10 squats, 10 mt climbers, 8 bb Push press, 4 bb split jerk WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it. 30 minute time block: C&J (split) 10X1 (partner… Read More »

0628:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee WOD: C&J 5 5 3 3 3 1 1 1 1 1 STRENGTH: B. Press 65%X5 75%X5 85%X5 GA: Come in and Learn!

0610:

WU: 20 squats, 10 strict push ups, 8 V-ups, 100 m run X3 Skill/Strength: • 10×1 C&J @50-70% • 5×5 TTB • 5×3 KTE • 10×5 wall balls GA: 10X2 C&J for practice, 5×2 tuck sits, 5×4 clam shells, 10X3 wall balls for execution.

0572:

WU: let’s work it out! STRENGTH: DL 4×5@65% WOD: Wod 1 no clock 10 minute cap 21 15 9 • Thruster 65/45 • Pull ups Wod 2: 8 min amrap • 10 box jumps • 6 C&J 95/65 G. Antlers: Wod 1 • 21 15 9 Thruster • 10 8 6 pull ups Wod 2:… Read More »

0561:

WU: BB Complex X4 STRENGTH: 4×8 b. squat @ 80% WOD: 10 Min Ladder 1-10 • C&J (-20#BW) G. Antlers: Move the load the 8th minute.