Partner WOD Task “Fight Gone Bad” With a partner, complete three rounds for time of: 50 Wall Balls (20#/14#) 50 Power Cleans (75#/53#) 50 Box Jumps (24″/20″) 50 Push Press (75#/53#) 50 Calorie Row Partners work one at a time, alternating every minute. If a partner finishes the last rep of an exercise before their …
Strength 8 x 2 Power Snatch Reset between reps. Build to a heavy double or stay at a light/moderate weight. Conditioning A. 10:00 AMRAP – Reps of 3-6-9-12-15: Deadlift (225#/153#) Toes-2-Bar B. 2:00 Max Double Unders Notes: *If you complete the round of 15, start back at the round of three. *There is no rest …
Strength Back Squat 5 reps @ 75% 5RM 5 reps @ 80% 5 reps @ 85% 3 x 3 @ 90% Conditioning 4 x 4:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1:00 between each round. Start each round where you left off in the previous round. Score = total Rounds + Reps
Congratulations to Shad Shymansky, our May Athlete of the Month. Shad and his wife Angie have been consistent members of the C3 Community for three and a half years. Shad has always had a great work ethic, but in the past 12 months we have seen Shad’s motivation go through the roof, which in turn …
Strength A1. 5 x 5 Strict Press @ 75-80% 3 RM Strict Press (5#-10# heavier than last Tuesday) Rest :30 A2. 5 x 5-8 Strict Pull-ups Rest :90 Conditoning For time: 800m Run 21 Clean & Jerks (135#/93#) 600m Run 15 Clean & Jerks 400m Run 9 Clean & Jerks
Strength Front Squat A. 12:00 to build to a heavy single. B. 3 x 5 @ 70% of A Conditioning In a :90 window, complete the following: 20 Wall Balls (20#/14#) Max Rep Burpees with remaining time Rest :90 between rounds. Complete 5 rounds. Score = total number of burpees for all five rounds.
Team WOD In teams of four, complete as many rounds as possible in 20:00 of: 20 Toes-2-Bar 30 Single Arm DB Push Press (50#/35# – 15 each arm) 40yd Walking Lunge w/ Med Ball (30#/20#) Rest All four athletes must rotate stations as a team, with only one team member working at each station. You …
Strength Every :90 x 8 sets: 1 Power Clean & Jerk Build to 1RM. Do not be afraid to fail today. Conditioning For time: 1000m Row 100 Double Unders 800m Run 750m Row 75 Double Unders 600m Run 500m Row 50 Double Unders 400m Run Intermediate: Scale Double Unders to 60-45-30 Scaled: Row 750m-500m-250m Scale …
Strength Back Squat 5 x 5 @ 85% 5RM Every 2:00 Conditioning Partner WOD 15:00 AMRAP – Alternating entire rounds: 12 Box Jump Overs (24″/20″) 9 Wall Balls (30#/20#) 6 C2B Pull-ups
Strength A1. 5 x 5 Strict Press @ 70-75% 1RM Strict Press Rest :30 A2. 5 x 5-8 Strict Pull-ups Rest :90 Conditioning 3 rounds for time: 400m Run 21 Russian KB Swings (70#/53#) 12 Strict HSPU
