October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

September 21/15: Bring Your Running Shoes!

Strength:

EMOM for 10 minutes

Even minute: 10 front rack lunges, increase weight as you go

Odd minute: 1 box jump every 20 seconds at 80% of max height

WOD:

20 Minute AMRAP

400m run

20 hand-release push0ups

10 front squats (135/95)

10 toes-to-bar

 

September 7/15: Labor Day Shenangians!

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WOD:

3 rounds for time

400m run

6 deadlifts (155/105)

6 high-pulls

6 front squats

6 push-jerks

6 back squats

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August 31/15: Rough Tough WOD!

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Strength:

10 minutes to establish the following heavy complex:

squat clean + hang squat clean + front squat

WOD:

For time do the following

10 reps of the strength complex at 90% of the weight you reached

1 mile run

10 reps of the strength complex at 90% of the weight you reached

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August 14/15: Friday Fun

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Strength:

Work up to 60 to 70% of your 1 rep max of your front squat, then to 15 unbroken, as heavy as possible

WOD:

25 minutes AMRAP

200m run

40 wall balls (20/14)

200m run with wallball

20 kettlebell swings (53/35)

200m run w kettlebell

10 burpees

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July 31/15: AMRAP you Ready?

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Strength:

Work up to 50-60% of a 1 Rep Max of your front squat

then

Attempt 20 unbroken front squats, as heavy as possible!

WOD:

5 Minute AMRAP

200m run

10 thrusters (95/65)

10 chest-to-bar pull-ups

Rest 2 Minutes then:

7 Minute AMRAP

200m run

10 thrusters (95/65)

10 chest-to-bar pull-ups

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Monday June 29/15: Front Squats and Sprints

PCF FS

This WOD looked not too bad on the board, but really kicked your butt once you got into it!

Strength:

Front Squat 5 @ 60%, 5 @ 65% and 5 @70%

WOD:

5×2 minute AMRAP of:

10 front squats (125/85)

10 Chest to bar

<rest 2 minutes>

**remaining time of 2 min AMRAP after front squats and chest-to-bars are complete, is doing max 50m sprints**

SCORE: total number of sprints 

 

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