Monday 04.30.12

--Let's honor this hero!

"Hansen"
5 Rounds
30 KBS (72/53)
30 Burpees
30 situps
for time...


*Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Friday 04.27.12

"Jack Hammer"

15-12-9-6-3-1

Power snatch (95/65)
Burpees

Thursday 04.26.12

"GRIFF"

Run 800m Forwards

Run 400m Backwards

Run 800m Forwards

Run 400 Backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Tuesday 04.24.12

5-4-3-2-1
Front squat

Then...
Tabata squats
Tabata pushups

Monday 04.23.12

"Karen"

150 Wall Balls (20/14)

Saturday 04.21.12

Skill Work:
Snatch

MetCon:
Big Gabe's Birthday WOD!

Friday 04.20.12

Partner WOD!

Teams of 2 Complete:

3x400m Relay Run (25/10)
3x100 yard Overhead Walk (135/95)
100 Squats

Thursday 04.19.12

3 Rounds:

400m Run
10 Body Weight Deadlifts
30 Box Jumps (24"/20")

For time...

Wednesday 04.18.12

Strength:
Power Clean 5 x 3

MetCon:
7 min AMRAP:
14 Pushups
14 Kettlebell Swings (53/35)
24 Squats

Tuesday 04.17.12

8 Rounds:

8 Push Press (115/75)
8 Toes to Bar

Monday 04.16.12

"Nicole"
20 min AMRAP:
400m run
Max rep pullups

Fight Gone Bad!

FIGHT GONE BAD:

3 Rounds of 5 one-minute stations:

Wall Balls (20/14)
Sumo Deadlift High Pull (75/45)
Box Jumps (24/20)
Push Press (75/45)
Row for Calories

-One minute rest between rounds

*Score is total number of reps*

Friday 04.13.12

10 min EMOTM:
(Every minute on the minute):

6 Deadlift (135/95)
4 power cleans (135/95)
2 Front squats (135/95)

Then...
3 min max situps
2 min max pushups
1 min max burpees

Thursday 04.12.12

Strength-
20 min:
Max Behind the neck split jerk

MetCon-
4 Rounds:
11 power snatch (95/65)
11 box jumps (24"/20")

**Reminder: No 5:30 class tomorrow, only 4:30. Come join your CF7C comrades at the Norfolk Tides baseball game! Game starts at 7:15, we will meet at 6:45 by the ticket counter. Come out and have some fun!**

Wednesday 04.11.12

"Tabata Something Else"

8 Rounds:
(20 sec of work, 10 sec of rest)

Pushups
Pullups
Situps
Air Squats

For total # of reps...

Tuesday 04.10.12

Today's Chipper:

400m run
30 walking plate lunges (45/35)
60 situps
30 KBS (53/35)
800m run
15 walking plate lunges (45/35)
30 situps
15 KBS (53/35)

Monday Hero WOD 04.09.12

"COE"

10 Rounds:
10 Thrusters (95/65)
10 Ring Pushups

For time...





Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Saturday 04.07.12

*Saturday class starts at 1100*

1 Rep Max Power Clean
1 Rep Max Snatch

Followed by a surprise birthday WOD for Coach Van. Don't miss it!

Friday 04.06.12

4 Rounds:

12 Deadlifts (185/135)
12 Toes to Bar

For time...

Thursday 04.05.12

Strength:
5-5-4-4-3-3
Push Press

MetCon:

3 Rounds:
15 Med Ball Cleans (20/14)
25 KBS (53/35)
45 Situps
for time...

Benchmark Wednesday! 04.04.12

"Nicole"

20 min AMRAP:
400m run
Max Rep Pullups

Tuesday 04.03.12

5 Rounds:

10 Overhead Squats (115/75)
10 Burpee Box Jumps

Body weight Bonanza! 04.02.12

2, 4, 6 min AMRAP
Then complete all the way through:

20 Burpees
30 Box Jumps (24"/20")
40 Pushups
50 Squats
400m Run