5/10/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

push it on the run

WOD

5 rft:
7 pike press
14 knees to midline
400m run

comp: sHSPU/ttb

CASH OUT

snatch pull from PP (use them like pulling blocks)
5-8 sets x 2 reps @ 65-75%

MOBILITY

hip flexors on kb

5/9/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

21-15-9
KB Goblet Squat
Ring rows
*run 200m after every round

BUY IN

do the burgener?!?!

4 x 6 alternating
hang snatch
pull ups

*learn and use the pound pads with a partner*

SKILL

-race to get a break
-start anywhere if more 3+ ppl in a class

WOD

emotm 15 min:
min 1: 8 thruster 55/35
min 2: 10 cal row
min 3: 8 burpees

comp: 95#/12/12

CASH OUT

run 335m x 4
rest 1-2 minutes in between

MOBILITY

roll lats

5/6/2016

ANNOUNCEMENTS
Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds

10 box step ups

8 push ups

6 air squats

4 ring rows

BUY IN

 EMOTM x 10 minutes
1 hang snatch - start at ~60%, go up if feels good

SKILL

Slow and steady for the whole thing

WOD

In teams of 2, only one partner working at a time:
Complete 3 rounds for time:
50 KBS 53/35
40 Burpees
30 Box Jumps 24/20

comp: 70/53

CASH OUT

 N/A

MOBILITY

Everything

5/5/2016 - Cinco de Mayo!

ANNOUNCEMENTS
Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds:

10 KB Goblet Squats 53/35

12 HRPU

BUY IN

Front Squat
2 x 5 @ 75%
2 x 3 @ 80%
rest ~ 2 min

SKILL

 stagger starts - 4 at a time, next start after pound pad is available.

WOD

 For Time:
40 S2OH 95/65
50 Wall Balls 20/14
40 Knee to Midline
50 lunge steps

 comp: TTB

CASH OUT

 8 min partner workout:
Partner 1: 20 cals on the assault bike or rower
Partner 2: as many double unders as possible
*switch after 20 cals are completed.
**score is total DU you complete as an individual

MOBILITY

 walk it off

5/4/2016

ANNOUNCEMENTS
Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds

10 high hang cleans 45/35

5 Front Squats 45/35

15 Jumping Jacks 

BUY IN

Push Press
5 sets x 5 reps
Rest 1 min

SKILL

 Be fast and switch with partner*

WOD

15 minute AMRAP
55 Double Unders
15 Pull ups
5 Hang Power Cleans 95/65
*Broken up any way, one partner working at a time

Comp: chest to bar, 155/105

CASH OUT

Run 800m
walk/jog 335m
Run 800m
walk/job 335m

MOBILITY

hip flexors

5/3/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3rft
10 Front rack
Reverse lunges 45/35
30 DU

BUY IN

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

speed climbing the rope, push off the feet!

WOD

10 Rounds For Time:
10 Cals on AAB or Rower
1 Rope Climb
Rest ~:30 or alternate with partner

comp: legless!

CASH OUT

thrusters @ 75/45
4 sets x 6-8 reps
rest 1 min

MOBILITY

roll quads

5/2/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

3 x 8 alternating - AHAP
s20h
hang cleans

*learn and use the pound pads with a partner*

SKILL

ring dip kipping

WOD

10 min Ladder Of: (3,6,9,12,15…)
Ring Dips
Box Jump Overs (24/20)

comp: Strict

CASH OUT

clean grip RDL
4 x 8
~70% max clean

MOBILITY

triceps smash