Saturday December 1

Skill:

Snatch 3 - 3 - 3


WOD

TYLER

5 Rounds

7 Muscle Ups

21 Sumo Deadlift High Pulls (95/65)

1 Muscle Up = 3 PullUps and 3 Ring Dips

Friday November 30

Skill:

1 Rep Max

Snatch (Power / or / Squat)


WOD:

100 Push Ups
75 kettle Bell Swings (70/53)
50 Dead Hang Pull Ups
25 Pistols (switch each rep)

Thursday November 29

Skill:

1 Rep Max:

Clean (Power/Squat) doesn't matter

WOD:

For Time

40 Double Under Buy In

Then

3 Rounds of

12 Ring Dips
10 L- Pull Ups
8 Pistols

Wednesday November 28

Skill:

1 Rep Max:

Shoulder Press (from the rack)


WOD:

16 min AMRAP

500 Row
10 HSPU

Tuesday November 27

Skill:

Find 1 Rep Max:

Front Squat

WOD:

5 Rounds

15 Squat Cleans
10 Pull Ups

Monday November 26

Deadlift

Skill:

Dead lift

5x4 of heavy.weight. Rest 1 min between each round


WOD:

3 Rounds of

20 Toes to Bar
30 Wall Ball

Thursday November 22 Thanksgiving

The Thruster

Happy Thanksgiving! To being joyous and loving! Cheers!


Skill:

Practice HandStands


WOD:

FRAN

21. -  15. -  9

Thruster (95/65)
Pull Ups

Wednesday November 21

Skill:

30 Kettle Bell Snatches (15 each arm)
50 Double Unders (if easy try Tripple Unders)

WOD

3 Rounds for Time

25 Kettle Bell Swings
35 Wall Ball
45 double Unders

Tuesday November 20

Skill:

5 x 10 Deadlift



WOD:

4 Rounds of

500 m Row
5 Clean and Jerks (155/105)
15 Burpees

Monday November 19

Skill:

5 x Max Effort Toes 2 Bar


WOD:

Tabata 8 Rounds each movement

Strict Pull Ups
Inverted Push Ups
Leg Lifts
Pistols (switch each leg)

Saturday November 17

Fight Gone Bad


3 Rounds of 1 min of as many reps as possible at each station

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/24)
Push Press (75/55)
Row (for cal)
Rest

Friday November 16

Skill:

10 Rope Climbs (focus on getting to the 10 ft mark in two strides 15 ft mark for men)

(Make sure arms are straight and use your abs to lean back and bring your feet high on the rope to stand up high)

WOD:

DIANNE

21 - 15 - 9

Hand Stand Push Ups
dead lift 225/155

Make sure to use boxes instead of rubber bands. Lipping is allowed


Tomorrow will be Fight Gone Bad. Time re-check where you are on this one.

See you next week.

Thursday November 15

Skill:

5x3 Over Head Squat



WOD

2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

I am coming back!

It has been a fun and stressful trip and now it is ore due to low participation in Floria and Texas I will be back in Old Faithful New Castle a week from Wednesday!

I have got a lot of things to bring back and will be announcing a seminar for members several times to catch everyone up to speed on a few things. Each time we meet members will need to sign up for it  so that each seminar is not too crowded and enough equipment is available.

We will be putting a shower in CFG and making lots of equipment changes to Rifle. Lots of things will be changing at a pretty fast pace all for the best and best of all I cannot wait to be back for a while amongst my inherited family.


Miss you all!


Brett

Wednesday November 14

Skill:

Pigeon Stretch 2 min each side

SumoDeadlift ( keep back flat, legs are a half a foot wider than shoulder width on both sides, grip normal on the bar, shoulders start over the bar, hamstrings should activate and pull as you lift)

5 - 3 - 3 - 3

I know you are sore from Snatches still go for a solid weight here. If the back is starting to bow bring the weight down. Designing this segment to strengthen the power muscles.


WOD:

AMRAP

12 min of

30 Push Ups
25 Double Unders (75 singles) challenge yourself
20 Box Jump (30/24) stay safe here please take all of your skin home thank you! :-)

Tuesday November 12

Skill:

Over stretch shoulders 

Partner Stretch shoulders

2 min using bar to open shoulder ladies each side

10 Rope Climbs

WOd:

RANDY SQUAT

75 Squat Snatch (75/55)

Monday November 11

I know that everyone at our gym has got each others back and my back. Thank you. I cannot wait to be home!

Post a Facebook message if you agree.

Skill:

30 Pistols (15 each leg)
30 Toes 2 Bar

WOD:# 1

KAREN

150 Wall Balls

##2
FRAN

21 15 9

Thrusters and Pull apps


Agin everyone must have passed the pull up test other wise use bands.

Saturday NOV 10

Saturday WOD is in compliment to Ashley Swallow and CF Rifle.

The programming has been awesome and this one recently came up. Awesome job Ash!

For Time

2 Length partner carry (Switch)

100 pushups while partner jump ropes (switch)

50 wall ball passes (25 to one side then switch sides)

25 WB toss situps

50 push press while partner performs pistols (switch) g45/35)

100 lunges (side by side)

2 length partner carry

Miss and love all of you!

Brett

Friday November 9

Skill:

Kettle Bell Snatch or Dumbell Snatch

Practice

20 each arm


WOD:

2 Rounds of

2 min of as many reps as possible and then 1 minute of rest

Burpees

KettleBell Swings (53/35)

Toes to Bar (you must pass the pull up test to perform toes to bar otherwise perform knees to elbows or knees as high as possible)

Tire Flips



Keep a running total of the repetitions

Thursday November 8

Skill:

1000 m Row
2 Lengths of Inch Worm
2 Lengths of Crab Walk

Stretching up the Wazoo




WOD:

ANNIE


50 - 40 - 30 -20 - 10

Double Unders

Sit Ups