1907620_670604266320262_1679918671_nHave you guys heard of our CFSL member’s only competition?  This is an individual competition with prizes for the top three men and top three women.  The workouts will be posted in the next few days and are completely doable for all levels. Use this link to register for the competition.  It is under WORKSHOPS.   For more info, check the post from two days ago and on the Facebook in the events section.

 

 

Thursday’s WOD:

Strength:

Deadlift 3RM, drop to 80% for an AMRAP

Conditioning:

AMRAP 15min

10 Push Press (Rx: 40kg/25kg.  Rx+: 50kg/35kg)

10 KB Swings (53lbs/35lbs)

10 Box Jump (24in/20in)

*These are full swings.  Please scale the weight as needed.  If you are newer, please pace yourself and keep your rounds down.

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1 Comment

Mandy · April 2, 2014 at 10:05 pm

WOD 1: “The Clean Machine” Ladder
Men’s weights: 50/60/65/70/75/80/85/90/95
Women’s weights: 25/35/40/45/50/55/60/65/70/75/80
-Every 30 seconds athletes will attempt a weight and move on until they cannot complete a weight. Power clean and squat cleans are acceptable.

WOD 2: “ChipperOO”
A. 1000m Row
B. AMRAP 12’
200m Run
15 Plate Burpees
200m Run
20 Dumbell power snatch alternating m:20#/w:10#
200m Run
Jump Rope: 25 doubles or 50 singles
-Athletes will start with part A. Immediately after completing 1000m, Athletes will begin part B. Athletes can choose whether they want to do singles or doubles for the jump rope. For plate burpees the plate will start on the floor. Athletes will perform a burpee by touching their chests to the plates and then picking up the plate to over head. You may only drop the plate below your knee.

WOD 3: “TOOT TOOT LUNGE!”
AMRAP 6’
Lunge
15 Hang power snatch 30kg/15kg
Lunge with 5kg plates
15 Shoulder to Overhead 40kg/25kg
Lunge with 5kg plates
15 Front squats 50kg/35kg
Lunge with 15kg plates for men and 10 kg for women
15 Deadlifts
AMRAP squat jumps
-Athletes will start by the front desk and lunge (no weight) to their bar that will be at the rig. They will then perform 15 hang power snatches. They will then run back to the starting position where plates will be. They will lunge the plates to their bar. Plates may be held any way or one at a time (if one at a time, you must lunge each time) and do the next movement. Every time they complete a movement they must go back to the plates and lunge them to their bar. If athletes complete all of the deadlifts they will do as many reps as possible of squat jumps till the time is over.

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