Author Archives: cfupheaval

Safe travels and a happy holidays to all who are out and about! We look forward to seeing everybody back soon! Excellent work by Jon and Robin today! Strength Front squat 2×10@60% 2×8@65% 2×6@70% 2×4@75% MetCon 20 bar jump overs 10 ring dips 15 push presses 95/65 14 min amrap

Shout out to Kerrie Taylor Matt Taylor Bill Cyree and Kodiak Mansfield for making it out this am! Matt got enough lifts for a small militia and bill did his “special” push-ups after the WOD! All in all a solid day! 😉 Strength Push press 1×8@60% 1×6@65% 1×5@70% 5×5@75% MetCon 25 double unders 12 thrustersContinue reading “122014”

Shout out to Robin Hupp for rx’ing a full blown muscle up WOD tonight! Strength Clean complex Power clean + front squat + hang clean MetCon 250 m run 5 muscle ups/10 strict pullups 20 deadlifts 135/95 3 rounds

Strength Back Squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% MetCon 21-15-9 Power cleans 135/95 Push-ups 40 double unders every set

Strength Deadlift 1×8@60% 1×7@70% 1×6@75% 5×5@80% MetCon “Nasty Girls” 50 air squats 7 muscle ups 10 hang power cleans 135/95 3 rounds

Strength Snatch + snatch grip push press Or Snatch grip push press 1×5@60% 1×5@65% 1×5@68% 3×5@70% MetCon 20 box jumps 24/20 15 kb swings 53/35 10 T2b 4 rounds

Great work Monday crew! Tough Wod and you didn’t even let it phase you! Think Robin and Kyle posted the fastest RX scores. Strength Front Squat w/ 2 sec pause 2×5@60% 2×4@70% 2×2@80% MetCon 800 m run buyin 2 clusters 155/75 8 ring dips 10 burpees 15 min amrap

Gotta love the all in Saturday crew! Dedication at its finest! Glad to see Kerrie and Matt back in, want MORE of y’all just FYI. Strength Front squat 1×7@65% 1×5@70% 1×3@75% 1×2@80% 1×2@85% 2×1@90% MetCon 10 burpees 1 clean 225/135 20 wallballs 1 clean 30 double unders 1 clean 12 min amrap

Strength Clean complex 1 power clean 1 hang full clean Work up to a heavy rep and then decrease weight to 75% and do 5×1. MetCon 7 HSPU’s 100 m sprint 14 deadlifts 185/115 4 rounds

Strength Push press 1×8@65% 1×6@70% 1×5@75% 5×5@80% Metcon 10 pullups 20 front squats 95/65 30 kb swings 53/35 9 min amrap It was good to hear bill grunting again today!