5/19/2016

ANNOUNCEMENTS 
Upcoming local competitions:

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
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

front squat
2 x 4 @ 80%
2 x 2 @ 85%
rest ~2min

SKILL

front rack work with a buddy

WOD

For time - w/ a partner broken up any way, run together!
2 Rounds
30 Squat Cleans(95/65)
30 Pull ups
800m run

comp: 135/95

*power clean + front squat allowed

CASH OUT

2 power clean + 1 split jerk
5 sets x 1 rep AHAP

MOBILITY

lat stretch with band (distraction)

RESULTS

 

5/18/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Push Press + Push Jerk
4 PP + 4 PJ (8 total reps)
rest 1 min

SKILL

NO knee re-bend on the push press, DO re-bend knee on receiving push jerk

WOD

15 min AMRAP
partner 1: Run 400m
partner 2: 10 S2OH 95/65 + 10 burpees
*One person runs at a time- wait til partner returns to begin your run*

comp: 135/95

CASH OUT

5 rounds
5 strict TTB or Knees to midline
1 Wall Walk

MOBILITY

Everything

5/17/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

back squat
3 x 4 @ 85%
2 x 2 @ 90%
rest ~2min

SKILL

try to keep same pace on all 4 rds

WOD

Every 4 minutes for 16 min
run 200m
15 box jump overs 24/20
20 kbs 53/35

comp: american kbs

CASH OUT

snatch pull (from pound bad) + hang snatch (above knee)
8 sets x 1 rep AHAP

MOBILITY

hamsting bb smash

RESULTS

5/16/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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:
5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

BUY IN

4 x 6 alternating
hang clean
pike press/HSPU

*learn and use the pound pads with a partner*

SKILL

depending on class size, do wod or cash out in any order

WOD

5rft:
8 thrusters 75/45
25 DU
10 knees to midline

comp: 95-65/TTB

CASH OUT

row 500m x 4
rest 1 minute

MOBILITY

couch stretch

5/13/2016

ANNOUNCEMENTS 
Upcoming local competitions:
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

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

EMOTM
Hang Squat Clean
start at 60% and add

SKILL

SQUAT CLEAN! Remember how?

WOD

10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Burpees to ~6" target -
*DO NOT ADJUST THE MUSCLE UP RINGS*

comp: muscle ups - 8-7-6-5-4-3-2-1-1-1

CASH OUT

As a class using all rowers:
Row a 10k

MOBILITY

traps with BB

5/12/2016

ANNOUNCEMENTS 
Upcoming local competitions:

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
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

Front Squat
2x5 @ 70%
2x3 @ 80%
rest ~ 2min

SKILL

KBS breathing

WOD

3 RFT:
Run 800m
25 KBS 53/35
10 ring dips
15 sit ups

comp: 70/53 - strict dips

CASH OUT

every 3 minutes for 12 min:
20 alternating step back KB lunges
6-8 strict pull ups

MOBILITY

hamstring and triceps smash

5/11/2016

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

5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

strict press + push press
5sp + 3pp (8 total reps) x 3 sets
rest 1 min

SKILL

alternate and stay at one pace

WOD

20 min amrap with a partner:

20 hang snatch 75/45
30 box jump overs 24/20
40 wallballs 20/14
50 DU

comp: 95/65

CASH OUT

5 rds
8-10 v up sit ups
30 second hs hold

MOBILITY

lumbar spine