Fri. May, 29

21, 15, 9 of:

KB Swings
Burpees

Endurance Classes

CFMT Crew:

Hey guys, I am back! Finished with most of my PD training and ready to start Endurance only classes. These classes will be different than our current CF classes. An updated schedule will be posted soon. Any CFMT member is welcome to attend. These classes will be catered toward the endurance athlete of any ability level. I hope to have these classes starting early June.

Steve

Thurs. May, 28

"Barbra"

5 RFT:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 min rest between sets

Wed. May, 27

FGB Task Priority:

20 reps of each:
Wall Ball
SDHP
Box Jumps
Push Press
Rower (calories)

Rest 1 min, repeat for 3 rounds

Wed. May, 20

"Death March"

One lap around the building. Six movements, one at each corner, one at the mid way point of the long walls:

Carry weighed barbell on your back the entire time. Bar cannot rest on the ground, and can only touch for movements requiring touching (ie deadlift). RX - 75, 55 Heavy - 95, 65

For Time:

First Corner
25 Back Squats
Second Corner
25 DL
Mid way back wall
25 Thrusters
Third Corner
25 Push Press
Fourth Corner
25 Hang Squat Cleans
Finish
25 SDHP

*20 Burpee Penalty for dropping the bar

Tues. May, 19

"Fucked Up 50"

50 Push Press (75/45)
50 Pull Ups
50 Sit Ups
50 Box Jumps
50 Lunges (total, 25 per leg)
50 Push Ups

Mon. May, 18

"The Mule"

21-15-9, for time
Deadlift (275# men, 185# women)
Chest-to-bar pullups

* Mid-West Qualifier WOD

Wed. May, 13

Push Press
3-3-3-3-3

then:

10 RFT:
5 Burpees
10 Pull Ups

Tues. May, 12

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Mon. May, 11

5 RFT:

25 Push Ups
50m Sprint
12 KB Swings
50m Sprint

*members, post times, as well as rx'd or scaled/modified, to comments

Fri. May, 8

Dead Lift:
3-3-3-3

3 min AMRAP
of last weight

Thurs. May, 7

Front Squat:
5-5-5-5-5

then:
50% of Last rep, do 3 min AMRAP of squat cleans from the high hang position.

Wed. May, 6

Overhead Progression:

Press - 5-5-5
Push Press - 3-3-3
Push or Split Jerk - 1-1-1

Then:
500m Row x 3, max effort, 1 min rest

Tues. May 5

Weighted Pull-Ups:
3-3-3-1-1
*If you cannot do weighted pull-ups, progress toward a smaller band

5 min. AMRAP:
Ab mat sit-ups


*Alternate WOD:

20 min AMRAP:
Wearing 20 lb Vest do:
4 Dead Lifts (225)
5 Dead Hang Pull Ups
10 Box Jumps

Mon. May, 4

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Back Squat:
5-5-5-5-5

Then:
3 Min AMRAP of 50% of the weight from your last rep.

Then:
100 Push Ups for Time

Sat. May, 2

Heavy Metcon

5 RFT:

5 135# Thrusters
10 Ring Dips
5 135# SDHP

Fri. May, 1

1 Bear Complex
10 Burpees
2 Bear Complexes
9 Burpees
.
.
.
.
10 Bear Complexes
1 Burpee

The Reps go in reverse order as the wod progresses until the end is the inverse of the beginning. Enjoy this puppy....