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Workout Of The Day – Tuesday 8/14/2018

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WOD

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups


OLYMPIC LIFTING

Part 1:
Clean To Thruster: (% of Max C&J)
1×8 at 40% 1RM Clean To Thruster
1×7 at 50% 1RM Clean To Thruster
1×6 at 55% 1RM Clean To Thruster
1×5 at 60% 1RM Clean To Thruster
1×4 at 65% 1RM Clean To Thruster
1×3 at 70% 1RM Clean To Thruster
1×2 at 75% 1RM Clean To Thruster
1×1 at 80% 1RM Clean To Thruster

Part 2:
Front Squat Pause (in the hole)
3×3 @ 100% Max C&J


#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD

Workout Of The Day – Saturday 8/11/2018

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WOD
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.


OLYMPIC LIFTING 

Find your Squat Snatch 1 Rep Max.


#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD

Workout Of The Day – Friday 8/10/2018

By: 0

WOD

Strength 
Deadlifts
10 Reps Max

Metcon
3 Rounds:
20 Deadlifts (155/105)
10 HSPU
20 Hang Dumbbell Reverse Lunges (50/35)
10 Alt DB Snatches (50/35)


STRENGTH

Pull-ups 5x Max Reps
Rest 1:30 between sets

Complete as many rounds as possible in 20 mins of:
Farmer Carry, 100 ft
Hollow Hold, 20 secs
Superman Hold, 20 secs
Bear Crawl, 25/15 lbs, 100 ft
10 Alternating Dumbbell Bicep Curls
10 Pallof Press


#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD

Workout Of The Day – Thursday 8/9/2018

By: 0

WOD

As many reps as possible in 20 mins of:
Run, 400 m
Max Strict Pull-ups

Every time you come off the bar run another 400m.


OLYMPIC LIFTING

Part 1:
Power Clean + Hang Power Clean 1×3 at 50% 1RM
Power Clean + Hang Power Clean 1×3 at 55% 1RM
Power Clean + Hang Power Clean 1×3 at 60% 1RM
Power Clean + Hang Power Clean 1×3 at 65% 1RM
Power Clean + Hang Power Clean 1×3 at 70% 1RM
Power Clean + Hang Power Clean 1×3 at 75% 1RM
Power Clean + Hang Power Clean 1×3 at 80% 1RM
Power Clean + Hang Power Clean 1×3 at 85% 1RM

Part 2:
Find your Strict Press 1 Rep Max


#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD

Workout Of The Day – Wednesday 8/8/2018

By: 0

WOD

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)


STRENGTH

Alt EMOM 15 mins: Row Calories, Lateral Burpee Over Barbells and Power Cleans
Every 1 min for 15 mins, alternating between: 12/9 Row Calories 9 Lateral Burpee Over Barbells 3 Power Cleans, 80% 1RM
Alt EMOM 15 mins: Row Calories, Lateral Burpee Over Barbells and Power Cleans
Every 1 min for 15 mins, alternating between: 14/11 Row Calories 12 Lateral Burpee Over Barbells 3 Power Cleans, 80% 1RM

#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD

Workout Of The Day – Tuesday 8/7/2018

By: 0

WOD 

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)


OLYMPIC LIFTING 

Part 1:
Power Snatch + Snatch Balance + Overhead Squat 1×3 at 50% 1RM

Power Snatch + Snatch Balance + Overhead Squat 1×3 at 55% 1RM

Power Snatch + Snatch Balance + Overhead Squat 1×3 at 60% 1RM

Part 2:
Power Snatch + Snatch Balance 1×3 at 65% 1RM
Power Snatch + Snatch Balance 1×3 at 70% 1RM
Power Snatch + Snatch Balance 1×3 at 75% 1RM

Part 3:
Power Snatch 1×3 at 80% 1RM
Power Snatch 1×3 at 85% 1RM
Power Snatch 1×3 at 90% 1RM

Part 4:
Snatch Pull 3×3 at 100% 1RM


#CFHextracreditchallenge

August
Your Challenge For August Is To Complete 400m Walking Lunges After Every WOD