Wednesday 042314

Warm-up
Foam roll anything that needs it from “Cindy”
Snatch Complex
1. Snatch Grip deadliftx10
2. Hang snatch pullx10
3. Hang muscle snatch
4. Hang power snatchx10
Weightlifting
Back Squat (5×5 @ 70% )
Deadlift (4×5)
Deficit-Deadlift (Traditional) – Men feet on top of 35-45# plates, Women feet on top of 25-35# plates + XWod
a. D-DL 1×5 @ 65-70% + 2 Seated Box Jumps (start w/ a height you are CONFIDENT as hell in)
b. D-DL 1×5 @ 65-70% + 1 Seated Box Jump +3-4inches
c. D-DL 1×5 @ 65-70% + 2 Seated Box Jumps (same as first set of 2)
d. D-DL 1×5 @ 65-70% + 1 Seated Box Jump (Same as second set)
Metcon
6 min EMOM:
5- Power snatch #135/95
rest 1 min
Metcon 
1 min max rep:
OHS @#135/95
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Posted in WOD

Tuesday 042114

Warm-up
Run 400 meters
Three rounds:
10 Halos (each direction)
10 beat swings
10 limbo lunges
10 shoulder circles on rings (push up position)
Gymnastics
Ring Dips (4×4)
Handstand Hold (4×30)
Muscle-ups (4×3)
L-Sit (4×15)
Metcon
Cindy
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats
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Monday 042114

Warm-up
Squat/hip warm up
1. One-arm knee push outsx10
2. Sky reachesx10
3. Double knee press outsx10
4. Squat bowsx10
Two rounds:
Walking samson stretch, 10 steps
Inchworms, 10 reps
Gymnastics
Pull-ups (4×4)
Back extension (4×8)
Weightlifting
Front Squat (3×2 @ 75% 1×6 @ 80%)
Push Press (2 heavy sets of 5 )
Metcon
7 min amrap:
10- single arm overhead lunge steps 1.5/1 pd
10- Knees to elbows
10-single arm overhead lunge steps 1.5/1 pd
10- Knees to elbows
20140419-101554.jpg
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Saturday 041914

Warm Up
General foam roll and lacrosse ball mobility.
Weightlifting
Turkish get up, Work up to heavy single on each arm
MetCon
Partner WOD teams of three:
800 m run (as a team)
9- rope climbs (alternating partners each rope climb)
12- KB Cleans @ 1.5/1 pd (One partner must hit all 12 before another partner can go)
15- Back squats @ Average weight of the team (One partner must hit all 15 before another partner can go)
12- KB Cleans @ 1.5/1 pd (One partner must hit all 12 before another partner can go)
9- rope climbs (alternating partners each rope climb)
800 meter run (as a team)

20140418-173814.jpg

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Friday 041814

Warm-up
Snatch Complex
1. Snatch Grip deadliftx10
2. Hang snatch pullx10
3. Hang muscle snatch
4. Hang power snatchx10
Gymnastics
Ring push-ups (3×12 )
Alternating kettlebell rows (3×12 each arm)
One legged deadlift (3×8 each leg)
Weightlifting
Power Snatch (3×5 all from below the knee)
Metcon
Four rounds for time:
Run 400 meters
30 Russian swings, 2/1.5 pood
20140415-170147.jpg
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TANGO CHARLIE FIT DAY SATURDAY APRIL 19!

Hey guys,

Another Reminder;
This Saturday from 8AM-12PM Tango-Charlie apparel will be at CFB doing shorts (men and women), and yoga pant-ish (women and maybe men if you like that kind of thing) fittings. These will be custom CFB clothing pre orders, and will be pretty awesome.
Hope you everyone can pop in and check it out!

-Danny

P.S. If you CANNOT be here, we will be ordering some sizes of the types of clothing to keep in stock, so don’t fret if you are out of town or have a conflict with making it here Saturday morning!

Posted in WOD

OPEN GYM CHANGES 4/17/14

Hey guys!
Just an update;
Tomorrow’s open gym morning hours will run from 9AM-11AM. It will reopen at 2PM and close promptly at 7PM! Have a great rest of Wednesday!

-Danny

Posted in WOD