5-30
Pull-ups
Wall balls
Archive for month: May, 2014
Friday
Strength
Back Squat
5-3-3-3-3
WOD
3-6-9-12-9-6-3
Pull-ups
Wall Balls
Wednesday May 28th
Skill
1000m row for time
WOD
6:00min
15 WBSU (20/14)
12 Box Jumps (24/20)
Rest 2:00min
6:00min
18 KB Swing (70/45)
15 Ring Rows
Tuesday May 27th
Strength
DL
5 @ warmup
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
10:00min AMRAP
12 Clean and Jerk
30 DU’s
Cash out
4:00 min planks
Thanks for Everyone who came out for Memorial Day!
Memorial Day Monday May 26th
We will only be open in the Morning on Memorial Day at 9am only.
We will be doing “Murph”. This event will be open to family and friend of CF4P’s members. Spread the Word!
Hero WOD Murph=
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
You must start and finish with a mile run. The pull-ups, push-ups and squats can be broken up in any order.
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
Friday May 23rd
Strength
Clean
5 @ warm up
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD
14:00min AMRAP
16 walking OH plate lunges (45/25)
8 Burpees over box
12 T2B
Thursday May 22nd
Strength
Snatch Complex
5 sets- focus is technique
1 Snatch DL
2 Hang Snatches
3 OHS
WOD
6RFT
6 Sprints (30m 3 Forward/3 Backs)
10 DL (225/135)
15 AIr Squats
Wednesday May 21st
Strength
Bench Press
5 @ 75% of 1 RM
5 @ 80% of 1 RM
5+ @ 85% of 1 RM
WOD
21-15-9
Thrusters (95/65)
Slam Balls (20/10)
DU’s
Tuesday May 20th
Skill
HSPU’s
5-5-5-5-5
WOD
5 RFT
100m plate run (45/25)
12 Pull-ups
15 Box Jumps (24/20)
