Doing the Front Squat
A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps
Please post results to comments.
A. Build to a heavy single Overhead Squat
B. 5 Rounds For Time:
6 Shuttle Runs
6 Box Jumps (30/24)
Please post results to comments.
A. Snatch complex for max weight:
1 power snatch
2 hang squat snatch
3 overhead squat
B. Tabata Toes to Bar for total reps
Deadlift
A. Overhead Squat; build to a heavy set of 2; aim to go heavier than Oct 28
B. 3 rounds for time:
30 Double Unders
10 Overhead Squats (135#/95#)
30 Double Unders
5 L pull-ups
9AM class
A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups
Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.
Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.
A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS
Here’s another video of a CFW member’s accomplishment. Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it… Way to go Steve!!!
more jumping?
A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s
B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken
(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)
Happy Birthday Brad S. & Smokey Jo!
Mandy works on the snatch
A. 5 rounds:
10 Overhead squat at 3010; rest 90s
10 Supinated Grip strict chin ups at 3010; rest 90s
B. 3 sets of 25 GHD Situps unbroken
(Note… if you break any set, stop the set there for all exercises… ie if you get 7 reps on the overhead squat before dropping, do not pick it up for the last 3)
Overhead Squats
Workout of the Day
Overhead Squat
5-4-3-2-1-2-3-4-5
Add weight each set from 5-1. Then, try to keep the weight as heavy as you can from 1-5.
55.5 inches!!!!!
* The gym will be closing early on Friday night to prepare for the Halloween Social. We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in. Social tickets available in advance at the gym or at the door that night. Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.
*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM . All members welcome.
“Josh”
For time:
21 overhead squats (95#/65#)
42 pull-ups
15 OHS
30 pull-ups
9 OHS
18 pull-ups
