Posts

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. New…