Monday April 16th, 2018
Olympic High Hang Squat Snatch 5 x 2 @ 65% Max Snatch (If you are new to the movement then use a light/moderate weight) Conditioning Reps of 21-18-15-12-9: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)
WOD
Saturday April 14th, 2018
Partner WOD With a partner, complete the following: A. 8:00 AMRAP: 10 DB Thrusters (50#/35#) 10 Pull-ups Rest 3:00 B. 8:00 AMRAP: 10 Toes-2-Bar 10 Alternating DB Lunges (50#/35#) Rest 3:00 C. 8:00 AMRAP: 15/12 Calorie Row Partners will alternate full rounds. Score is total reps completed for all three stations.
Friday April 13th, 2018
Strength A. 12 minutes to build to today’s 3RM Strict Press B. 2 x Max Reps @ 75% 3RM Rest 2 minutes between sets Condtioning For time: 800m Run 24 Kb Swings (70#/53#) 24 Burpees 600m Run 18 Kb Swings 18 Burpees 400m Run 12 Kb Swings 12 Burpees
Wednesday April 11th, 2018
Strength 15:00 to find 5RM Back Squat Conditioning Partner WOD With a partner, complete 8 Alternating rounds (4 each) of: 250m Row 25 Wall Balls (20/14)
Tuesday April 10th, 2018
Strength 15 minutes to find today’s 5RM Deadlift *Build as high as you can while still keeping proper mechanics. *No touch and go. Make a dead stop at the bottom of each rep. Do not drop from the top. Conditioning 12:00 AMRAP: 6 Strict HSPUs 9 Deadlifts (225/153) 12 Box Jumps (24”/20”)
Monday April 9th, 2018
Olympic 15 minutes – Work to up to today’s heaviest complex of: 1 Power Clean + 1 Squat Clean + 1 Jerk *You should be doing 6-8 sets of the complex to find your heaviest weight. Conditioning “Heavy(er) Grace” 30 Clean & Jerks for time (165#/113#) *This is a scaled up version of the benchmark …
Saturday April 7th, 2018
Team WOD In teams of three, 25:00 to complete the following: 150/120 Calorie Buy In Then with the rest of the time AMRAP of.. 50 Toes-2-Bar 50 Lateral Bar Hopping Burpees 50 Thrusters (95#/63#) Only one person working at a time while the other two rest. Score is total number of reps completed in the …
Friday April 6th, 2018
Strength/Accessory Every :90 – 4 rounds of each: Interval 1 – 12 Alternating Step-ups (2x Db’s at side, 6 step-ups each leg, 20″/18″ box) Interval 2 – 20 Russian Kb Swings Interval 3 – :45 Side Plank (Alternate side each interval for 2 times per side) Conditioning For time (14:00 Cap): 10 Alternating Db Snatches …
April 2018 Athlete of the Month – Katie Davison
Congratulations to Katie Davison, our April 2018 Athlete of the Month! Katie, mother of three boys (four if you include Ryan) and Executive Director of Innovate Springfield, finds the time make it into the gym consistently despite her busy schedule. Katie has been with C3 for two years. Particularity, over the past six months, we …
Wednesday April 4th, 2018
Strength 4 sets: Back Squat x 5 @ 32×1 Tempo 55-60% 1RM Rest :60 Single Leg RDL x 10/10 Rest :60 Conditioning 10:00 AMRAP: 30 Double Unders (Scales to 15 dubs or 50 singles) 12 Deadlifts 9 Hang Power Cleans 6 Front Squats Rx’d: 155#/103# Barbell Intermediate: 125#/83# Scaled: 95#/63