Latest news

May 29th, 2015

1. “Randy”

2. Gymnastics Conditioning
60 Strict Pull ups for time

EXTRAS: Make Up A Missed Strength Piece From The Week

May 28th, 2015

1. Bench Press
12-9-6

2. 15 min AMRAP:
Teams of 2:
60′ KB Walking Lunge 70/53
Burpee Box Jumps 24/20
*Score is Total BBJ*
*Switch every Lunge set*

May 27th, 2015

Murph 15

1. HS Walk or Wall Walks
Spend 5 mins

2. For Time:
50 OHS 95/65

3. EMOM x 25min
Min 1: Max Calorie Row in :40
Min 2: Max Strict C2B in :40
Min 3: Max Strict HSPU in :40
Min 4: Max Front Squat 155/105 in :40
Min 5 Rest

Monday

Great to see everyone in yesterday for an awesome Memorial Day Murph! Many improvements from last year and several first Murph’s!

1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets

2. Main site workout from Friday 150522:
Deadlift 10-5-3-1-1-1-3-5-10 reps

May 22nd, 2015

SIGN UP FOR MEMORIAL DAY MURPH
1. Strength
 4×10 Back Squat, climbing

2. AMRAP 20min:
“Love at 50″
Box Jumps, 24/20
KBS, 53/35
Walking Lunge
Pull-Ups
Wall Ball 20/14
Push Press, 45/35
Burpee
Toes to Bar (this is not a typo)

 

May 21st, 2015

SIGN UP FOR MEMORIAL DAY MURPH

1. On The 3 Minute x 7 Rounds
200 Meter Run
7 Deadlift (275/185)
40 Double Unders

May 20th, 2015

1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

2. Strength
E3MOM For 15min:
6 Bench Press
8 Burpees

May 19th, 2015

1. Strength
3×3 Front Squat

Then, Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds.

2. Conditioning
A. AMRAP 3:
15/12 Cal Row
20 V-Ups
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

B. AMRAP 3:
15/12 Cal Row
20 V-Ups
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

C. AMRAP 3:
15/12 Cal Row
20 V-Ups
Max reps of Front Squat at 155/105 in the remaining time

May 18th, 2015

1. Snatch
2×3 at 75%
3×2 at 80%
1×1 at 85%

2. Conditioning
“Bode”
5 RFT:
11 Power Snatches, 95/65
12 HSPU

EXTRA:
1. Strength
3×3 Back Squat

May 15th, 2015

1. Front Squat
10min: Build to a Heavy 3

2. 5 RFT:
200m Run
12 C2B pull-ups
10 SDHP 115/75
8 Strict Press 115/75
6 Thrusters 115/75
4 Front Squats 115/75

CFP News:
Congratulations to all graduating students this weekend! It has been awesome working out with such positive, motivated people over the past few semesters. You all will be missed!
Also, Murph sign-up at the box.

May 14th, 2015

1. 3 min AMRAP:
V-Ups
*Hands Must Touch Toes for each rep*

2. “Team Boat Race”
Teams of 2
3 Rounds Each
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes

May 13th, 2015

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1. Back Squat 3-3-3-3-3

2. 4-5 Sets OF:
ME Weighted Ring Dips
ME Push-ups
ME KB Swings 70/53
Rest 3 min Record Total Reps

May 12th, 2015

1. Clean
work up to a heavy Power Clean + Squat Clean

2. Conditioning
12 min AMRAP: DB Hang Cleans 50/30
*Every time you drop,
15 OHS, 75/55
15 Box Jumps 24/20

May 11th, 2015

0508151802_Burst04

1. Conditioning
” Diane”
21-15-9
Dead Lift 225/155
HSPU

2. Strength
2×10 Front Squats

CFP NEWS:
Memorial Murph scheduled for Memorial Day, heat sign up at the box

May 8th, 2015

0507151845a

1. Conditioning
For time:
5 Rounds of Cindy
20 Squat Snatches, 115/80
5 Rounds of Cindy
1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats

Extras:
2. Gymnastics

3 sets of the following Bar Complex:
6 TTB + 5 C2B + 4 TTB + 3 C2B – all without coming off the bar

CFP News:
Memorial Day Murph sign up at the box. More info discussed at the gym.

April 7th, 2015

1. Lunge
5 x Gym Length Barbell Walking Lunge
*Go OH If You Can*

2. 4 Sets Of:
10 Barbell Roll Outs
10 RDL

May 6th, 2015

1. Partner Mash Up
 6 mim AMRAP:
15′ Rope Climb
DB Strict press (50/30)
1 min Rest
 6 min AMRAP:
Tire Flips
50m Sprint
1 min Rest
 6 min AMRAP:
DB Hang Cleans (50/30)
Burpees

*One person per movement, alternate as needed*

Extras:
2. Back Squat 4 x 8

May 5th, 2015

0504151649_Burst14

1. Conditioning
“Annie”
50-40-30-20-10 of:
Double unders
Abmat Sit ups

EXTRTAS:
2. Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

May 1st, 2015

1. 30 min Cap: Snatch
1RM Snatch

2. Shoot For 3
AMRAP 5:
5 muscle-ups or (10 Ring Dips)
10 cleans, 155/105

1. “Belly Up”
7 Rounds, On the 3:00:
400 Meter Run
Max Effort Toes to Bar
*Score is total T2B*

2. Make up a missed Strength piece in Remaining time

1. Strength:

500m Row

Then,

 1 Rep Max Weighted Pull-Up

2. Conditioning
 4 RFT:
 15 C2B
15 OHS (95/65)
 15 SDHP (95/65)

1. Strength
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

2. Press
5 x 5 Push Press

1. 15 min Deadlift
*Build to a heavy set of 5

25 min AMRAP:
400m Run
26 Hand Release PU
400m Run
26 KBS (53/35)
400m Run
26 Sit-Ups
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20

Demo video from Fraser

1. “Isabel”
30 Snatches for time, 135/95

2. Strength/Midline Work
3×20 GHD OR Weighted abmat Sit-ups, feet anchored
3×20 RDL 

1. Make up a missed strength piece from the week

OR

1.  EMOM x 20 min
Min 1: 10 Barbell Rows
Min 2: 15 Squats
Min 3: 10 SDHP
Min 4: 15 Squats

1. 2omin Snatch
A. 1-rep heavy Hang Power Snatch
B. 1-rep heavy Power Snatch from stacked plates below the knee
C. 1-rep heavy Power Snatch

2. Conditioning
“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

1. Clean
EMOMx15: 1 Squat Clean
Mins 1-5: 80%
Mins 6-10: 85%
Mins 10-15: 90%

Extras:
1. Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders

1. Strength
5×5 Front Squat

2. Conditioning
1500m Row
21 KBS
21 Goblet Squats
1000m Row
15 KBS
15 Goblet Squats
500m Row
9 KBS
9 Goblet Squats
men use 2 pood
women use 1.5 pood

1. 20 min Strength
Work up to a heavy single Front Squat
Work up to a heavy single Jerk
 
2.Conditioning
“J”
200 DU Buy-In
4 Rds:
5 Ring MU
10 Front Squats (155/105)
15 HSPU
20 Burpees

0414151832_Burst06

512# unofficial

“Weightlifting”
Overhead Squat 1-1-1
Snatch Balance 1-1-1
Hang Squat Snatch 1-1-1
Bench Press 4 x 8
*Following warm up, Spend 10min at each movement

Extras:
1. 15 min Squat

*Build to a Heavy Back Squat

WOD:
2. Conditioning
15 min AMRAP:
200m Run (35/25 plate overhead)
1 Lap Bear Crawl
12 Deadlift, 275/185

2011 Throwback demo from Ben Smith

1. Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 HPC, 135/95

EXTRAS:

1. Strength
EMOMx10:
2 Squat Snatches, you choose the weight

1. AMRAP 25 min
Teams Of Two:
10 Bench Press (you choose weight)
15 Box Jumps (30/20)
20 DB Snatch (60/40)
*one athlete works while the other rests

 
2. Strength
Back Squat 10 x 8 x 6 x 4 x 2

 

 

April 8th, 2015

1. 5 Rounds Of:
30s Strict Pull-ups
30s C2B Pull-ups (kipping allowed)
30s HR Push-Ups
30s HR Burpees
1 min T2B
1 min Rest
* Score is Total Reps

2. Skils
5 min to establish best unbroken set of DU’s

April 7th, 2015

1. 3-5 Rounds Individual For Time:
2 Gym lengths walking lunge (50/30 DBs)
4 Gym Lengths Dog Sled
6 Back Squats (you choose weight)
15 Cal Row

 

 

April 3rd, 2015

IMG_6148

1. Conditioning
21-15-9
Wall Balls, 20/14
KBS, 2-pood/1.5-pood
400m Run after each round

EXTRAS:
1. Snatch Complex
7 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.