Monday September 10th, 2018
Strength Back Squat x 4-4-4-4-4 Build to a heavy set of 4 Conditioning For time: 800m Run 30 Front Squats (135#/93#) 30 C2B Pull-ups
WOD
Saturday September 8th, 2018
Team WOD A. In teams of three, complete as many rounds as possible in 15:00 of: 150m Row Sprint 10 Hang Power Cleans (135#/93#) Rest 5:00 B. In teams of three, complete as many rounds as possible in 15:00 of: 10 Push Press (135#/93#) 15 Kb Swings (53#/35#) For both the A and B, team …
September 2018 Athlete of the Month – Erin Poppenhouse
Congratulations to Erin Poppenhouse, our Athlete of the Month for September 2018! Erin has been at C3 for nearly three years. In that time she has seen her body, fitness, and overall health improve greatly. Erin is a spirited member of the C3 Community. She brings a positive and encouraging presence to every class she …
September 2018 Athlete of the Month – Erin Poppenhouse Read More »
Friday September 7th, 2018
Strength 5 x 5 Sumo Deadlift Build to a heavy set of 5. Reset at bottom each rep. Conditioning A. 3:00 Max Calorie Row Rest 1:00 B. 9:00 AMRAP 15 Wall Balls (20#/14#) 15 Lateral Bar Hopping Burpees Score = Calories from A plus Reps completes from B
Wednesday September 5th, 2018
Strength/Accessory 12:00 EMOM Even Minutes: 3 Overhead Squats @ 22×1 Tempo Odd Minutes: 12 Alternating Weighted Box Step-ups (6 each leg) *Choose a weight for the Overhead Squats that allow you maintain a good position at the bottom. *USe two Kbs or DBs for the step-ups. Choose a weight that allows you to move weight …
Tuesday September 4th, 2018
Strength Every 2:00 for 5 sets: 1 Power Clean + 3 Front Squats + 1 Push Press Build to a heavy complex. Conditoning “Annie Gone Wild” For time: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Toes-2-Bar 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Toes-2-Bar 10 Double Unders 5 Toes-2-Bar
Monday September 3rd, 2018
Conditioning Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is to honor those brave individuals.
Saturday September 1st, 2018
Partner WOD Partner “Nutts” With a partner complete as many rounds as possible in 30 minutes of: 10 Handstand Push-ups 15 Deadlifts (250#/173#) 25 Box Jumps (30″/24″) 50 Pull-ups 100 Wall Balls (20#/14#) 200 Double Unders 400m Run with 45#/35# Plate This is a variation of the Hero WOD “Nutts” to honor Lieutenant Andrew Richard Nuttall, …
Friday August 31st, 2018
Strength/Accessory 3 sets for quality: Bench Press x 6-8 @ 31×1 Tempo Double DB Single Leg RDL x 10/10 Hollow Hold Flutter Kicks x :30 Conditioning 15:00 AMRAP: 20 Alternating DB Snatches (50#/35#) 20 Single Arm DB Overhead Reverse Lunges (50#/35#) 7 Bar Muscle-ups Scaling: Single Arm Overhead Lunges → Single Arm Front Rack Lunges → Weightless …
Wednesday August 29th, 2018
Strength 4 x 5 Tempo Back Squats @ 22×1 Complete a Max Effort set of Chin-ups after each round *Attempt to finish slightly heavier than last week’s Tempo Back Squats Conditioning “Rowing with Grace” With a partner – 15:00 AMRAP: Row for Calories At the 3:00 and 9:00 minute mark complete the following: 30 Clean …