Author Archives: cfupheaval

Strength  Front Squat  4×10@60% 2×5@70% 1×20@50% MetCon  7 push press  21 russian KB swings 53/35 10 min AMRAP    Skill  Ghd back extensions 5×7 

Strength  Deadlift  1×10@60%  1×7@70% 2×4@75% 2×3@80% 2×2@85% MetCon  4 rounds for time  6 power cleans 115/75 12 TTB  18 wallballs 20/14 Skill  5×10 hollow rocks  

Busy pm at CFU! Everybody did great! Love getting to see the box grow bigger and bigger!  Strength  Snatch + 2 OHS 5 sets of each of the percentages 60%/65%/70%/75% MetCon  15 bar facing burpees  7 thrusters 95/65 3 rounds  (All out effort)  Skill  6×4 ring dips  

Fun night tonight! Enjoyed seeing everybody despite the cold weather! Super stoked for the open here in a few days! Strength Back squat 2×10@60% 2×8@70% 2×6@75% 2×4@80% MetCon 7 KB swings 53/35 14 goblet squats 21 box jump overs 24/20 12 min amrap Skill Active shoulder hangs 4×30 seconds

Fun Saturday! Everybody did great! Fun open wod time. Fun hitting it with Brad. Strength Front squat 1×10@60% 2×7@70% 2×5@75% 4×3@78% MetCon 400 m run 15 G2OH @ 95/65 15 sit-ups 3 rounds 7 muscle up/14 pullups buyout! OPEN GYM

Strength Clean complex 1 squat clean + 1 power clean Work up to 80% in 2-3 set increments MetCon 25 air squats 15 bar jumps 5 deadlifts @!225/135 10 min amrap Skill 2×400 m run / 2×500 m row

Lot of pullups resulted in some torn hands. Good work guys! You are all soldiers! Strength Push press 1×10@60% 1×8@65% 4×4@70% Push jerk 5×5@70% of PP max and add weight each set MetCon Pullups – 10,9,8,7,6…1 100 m run **50 double under buyout Skill HS holds 4@30s woth 30s rest

A lot of heart was shown today! This was a hard Wod that really took some willpower to keep moving on. Strength Back Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×3@78% MetCon 12 hang power cleans 115/75 9 thrusters 115/75 6 power snatches 115/75 5 rounds Skill Ghd sit-ups 5×5

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×3@80% MetCon 12 min amrap 10 box jumps 24/20 20 sit-ups 10 power cleans 95/65 20 push-ups Skill HSPUs 5×3

Strength 14 min EMOM – 5 OH squats (60% and increase each min) – even min – 5 strict pullups – odd min MetCon 20 wallballs 20/14 20 russian kb swings 53/35 5 rounds Skill 5×5 ring dips