Tag Archive for: Seven one eight
WOD 5/1/15
8 Minutes of Hip/Shoulder/Wrist/Rack/Ankle Mobility
A- WU- 3 RNFT of: 5 Wallball Max Height (20/14#)/6 Standing Broad Jump Max Distance/7 Burpee
B- Thruster- 12 Minutes To A Challenging Triple (From the rack)
C- 3 Minutes To WU Rope…
WOD 4/5/15
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 3 Rounds of: 30 Seconds Each: CrabWalk Forward/Walking Lunges/HRPU
B- Bench Press- 12 Minutes To A Heavy Single
C- 3 Bench Press- @ 50% of above Every 45 Seconds for 9 Rounds
D-…
WOD 3/25/15
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- NFT- 20 Each: Row Calories/PVC OHS/BTN Sots Press/Snatch Balance/Kang Squat/GHD Sit Up
B- 3 BTN Snatch Push Press + 1 Snatch Balance- 15 Minutes To A Max For The Complex + 1@95/90% -20 Minute…
WOD 2/17/15
8 Minutes of Back/Hip/Ankle/Wrist/Shoulder Mobility
A- WU- 3 Rounds of: C2B (challenging UB set)/5 each OH Lunge/10 Good Morning (75/45)/5 burpees to 6" target or 3 Rounds of: 5 Jumping Pull Up-Negative (tempo: X/2/2/0)/5 each OH Lunge/10…
WOD 1/11/15
8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up
B- Helena= 3 RFT or 2 RFT of:
21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg)
12 Pull Up or…
WOD 11/4/14
8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility
A- WU- 3 RNFT of: 12 WallBall (20-10'/14-9')/6 Chin Up/30 Double Unders -6 Minute Cap
B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex)
C- 3 Minutes WU…
WOD 1/9/14
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
B- Clean & Jerk- 15 Minutes To A Heavy Single
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
D- Tabata-…
Pick up your CMC T-shirts today
[pullquoteleft] Come by and pick up your pre-ordered CMC T-shirts at the box.[/pullquoteleft] The shirts are only cost $10!! Spectators are encouraged to get a shirt, so I ordered a few extra for anyone who missed the sign up sheet.
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