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Wednesday Feb 19 2020


Real life is high volume, high speed movements as well as varying weights and distances to move it. Sounds a lot of what we do in this gym, training for life. No matter if you want to podium at the CF Games or podium each day personally we got you covered.
Have a 1st place Wednesday.
1.) Every 1:30 for 12 rounds 1 Snatch @ 85%
note: go through your mental checklist of every cue you've heard for your snatch for the last couple weeks prior to each setup and concentrate on executing as many of them as possible this session
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) Every 2 minutes for 12 minutes 4 Overhead Squat @ 65%
*4.) 5 rounds
3 Muscle Ups
30 sec. High RIng Hold
Note: high ring hold is just full locked out position on top of mu
*5.) tABatta
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement


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Justin Peterson48d

Best photo ever.

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Tina Schmidt48d

One of my favorites!

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Krystal Lowney48d

I agree!

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22cals 55#
Snatch ^85#
36 virtual cals
135# snatch.
9:05 (28 cal row)
30 cals, timecap + transition + 1:35 row, abmats
Snatch: 115. Wod: Scaled to weighted ab-mat, 2 cals.
Extracredit - OHS.
Snatched 125 36 cals
Not one of my better days but definitely not one of the worst either.
35 cals. 🤢
SN @ 135#
16 cals. 75# and 14# medball situps
135-145# sn
6:43 🐶
135# snatch. Not to bad
Did wod 1st then snatched 😳 Worked up to 225
6:44. 3 seconds slower than last time! Pssshhhh
Snatches at 215lbs 12/12
6:57 ... 🤢
80# snatch
30 cals Rx (12 cals better)
Snatch at 72# ROM WOD🧘🏼‍♀️
110# snatches
120# Snatch
130# snatch. Ring MU prac. Rom WOD. Smokey time. 💚🐶
6:28 abmat situps w/20# wb
4@175 8@175 failed my last snatch boo!
6:08 (7 seconds slower than 6/5/18)
9 out of 12 snatches @ 190# (Triceps still sore from 100 thrusters on 2-17-20, so I struggled in the receive position) / Push Press Triples: 95,115,135,165,185,205,215# / Turn & Burn from 2-18-20 complete: 13 rounds + 6 DUs / *3.) Overhead Squat Quads complete @ 185#.
25 cals #55, ab mat
Snatch #70
7:40, 5 cals
Snatch up to 100#
3 cals. 125x6, 130x6 snatches
125 OHS
10 cal row**
**DBs clean&press @#17.5; P. Snatch @#60.EC: Squat, HS/HSPU, Stict PU & GHHE & ROMWodx2 & Yoga!! Bike: 17+ mi - HILLZ!!
25 extra cals, abmats
7/7 at 175, 3/6 @ 185
5:58 (16 sec PR)
Snatch up to 120#
21 cals
145# snatches