Deadhang Weighted Backpack Muscle up

CFEvo closed Monday, Sept 6th - Labor Day. Party at Rob-O's place starting at 2 pm! Bring a Paleo Dish!

Split Jerk practice (no racks, must clean the bar), then

Five rounds for time of:
Push Press 15 reps (115/73)
Run 300 m

"How Fit Are You?" - [pdf]

"Test 3" (Beginner)
Tabat Air Squat, then
Max Pull-ups in 4 mins

"Test 3" (Advanced)
Tabata Air Squat, then
Max MU's in 4 mins, then

Deadlift 3-3-3 (10 lbs jumps, no dropping of the bar, touch and go at the floor).

Post scores & loads to comments.

Rob-O vs Jump Rope. Rob won, but did he really?

CFEvo is closed Labor Day, Monday, Sept 6th! Party at Rob-O's House starting at 2 pm! Bring a Paleo Dish!

Three rounds of:
AMRAP 155/93 or 205/133 Squat Clean & Jerk in 60 seconds.
Rest 3 mins between each. Rest 5 mins after the last one, then

Running practice.

Post scores & experiences to comments.

Heather doing Double Unders.

Michelle - innovative solution for weighted pull-ups!

Squat Snatch 1-1-1-1-1-1-1-1-1-1-1-1

"Beginner" - just snatch a lot. PSn + OHS is ok.

"Advanced" - work up to challenging weight - that's 1st set. Go up 5 lbs each lift after that until the first miss (miss counts towards the 12 sets). Drop the weight 10 lbs & do a rep. If successful - go up again by 5 lbs each rep until miss. Go on until reach the last set, then

Post the lightest & the heaviest Snatch loads to comments.

Donkeykick - jumping excessively while performing Snatch, Clean or Jerk. 1-2 inchess off the floor is plenty with enough practice - although it doesn't make as much cool noise - the lifts will be heavier!

If you have tight shoulders - watch & learn. If you're tight (if your name isn't Stacy - you are) - follow MobilityWoD!

7 pm crew

Practice HS Walking/Handstands -or- Max HS Walk in 60 sec x2-3, then

Five rounds for time of:
10 Box Jumps
15 Pull-ups
20 Ring Dips
25 DU's
Rest 2 min between each rounds.

30 min cap mandatory (22 mins of actual work max, scale accordingly).

Post total time to comments including the rest periods.

Family Food Consumption by the Country

Multiple WoD Day.
The Plan:
10 am - Wekiva Springs WoD
1 pm - Snatch practice @ CFEvo & MetCon 10-15 minutes after.

No friends or family. CFEvo crew only.

REMINDER: WoD at Wekiva State Park this Saturday at 10 am. NO 10 am Class at CFEvo. Another workout or two after Wekiva in the gym.

Practice Running Technique for 10 mins, then

Double Alternating Tabata
 Swing (53/35)
 Box Jump 

Post scores to comments.

Heather C

Weighted Pull-up 5-5-5 (no kip, must touch the bar below the chin, underhand/mixed grip is ok), then

For time:
10 Thrusters (95/63)
 10 Double Unders
8 Thrusters
 20 DU's
6 Thrusters
 30 DU's
4 Thrusters
 40 DU's
2 Thrusters
 50 DU's

Post loads & times to comments.

The one and only