Group Workout

Part A)

3 Sets of 3 @ 95% Snatch Pulls (OTM)
Part B)

3 Sets of 3 @ 105% Snatch DeadLifts (OTM)
Part C)

10 minutes Working up to a Heavy Clean

Part D)

3 Cleans @ 70%
3 Burpees
OTM for 6 Min

Part A)

3 Rds
8 Push Press Barbell @ 60 % BW as goal or 2 Dumbbells each 30% BW
12 Pullups
16 KB Swings

Part B)

Front Squat
5 Sets of 3 @ 80%

Even though the class was delayed from 10:00 to 12:00 due to bad weather, we still had over 30 people show up.

After doing a 3×3 Deadlift in groups of three, we hit the two part team workout (teams of 3) of:

4 Rounds (Alternating Partners after each round)
10 DeadLifts
10 Push-ups

Rest 3 min

3 Rds
10 Cleans
10 Toes to Bar

Thanks to ML for getting all the times (not to mention the lovely penmanship):

Today’s workout was inspired by one of the regional workouts from last year. It was:

30 Back Squats (135/95)
20 Pull Ups
20 Shoulder to Overhead (135/95)
30 Front Squat (95/65)
20 Pull Ups
20 Shoulder to Overhead (95/65)

Here are the times:

Great size and energetic crowd this Friday am of a long weekend! We continued our work on hollow rocks and supermans and threw in a few air squats to get the blood flowing to start.

10 walking lunges (per leg)
10 push-ups (ring or hand release)
10 ball slams
8/8/8
6/6/6
4-4-4
6-6-6
8-8-8
10-10-10

DeadLifts
8 sets of 3 @ 60%
OTM

To break up the post WOD ab mat club, a few folks stuck around to get an impromtu lesson on the GHD (glue hamstring developer) machine. If this is new to you, be sure to have a coach guide you through the movement and be careful to start with just a few reps. Great movement, but can be lethal and sneek up on you! Learn more here… http://vimeo.com/10162737

Big thanks to MLK for running the whiteboard this morning.

We celebrated V-Day at CFPEI with our good friend Fran today. Remember to make special note of your time on this classic benchmark workout so you can measure your progress down the road when she rolls around again. Fran is also famous for her puke-inducing properties, as Rob, Adam, and perhaps a few others can probably attest

Fran
21-15-9
Thrusters (95/65)
Pullups

AM Times:

Snatch High Pulls
5 X 2

Power Snatch from the Hang (above knees)
8 X 2

Building to a Heavy 3 rep max Clean and Jerk (Touch and Go: all 3 reps to be done within 20 seconds

Medley of warm ups today leading to a heavy back squat day. Nice work on spotting each other.

Part A)
5 Single arm KB swings per arm
5 Pushups
5 Hollow Rocks
5 Rds

Part B)
2xB1. Max Dead Hang Pullups
Rest 0:20
B2. 7 Burpees AFAP (as fast as possible)
Rest 0:20
B3. Max Hand Stand Hold

Part C)
Back Squat
5 Sets of 3

Post your max load for today and how it felt. Be sure to doing this each day in a journal of some sort…electronic, paper, stone, whatever works. Nice reference point to gauge your progress.

Part A)
OTM for 10 min
3 Push Press
3 Front Squat

Part B)
8 Rds
6 Pull-ups
6 Mountain Climbers
6 Vertical Jumps