CFNE

Skor

AMRAP in 10:
10 Power Snatches (105/75)
10 Box Jump Overs (24/20)

Feidt ~ 5 + 14 reps
Oz ~ 6 + 4 Reps
tb ~ 5 + 15 reps

Couple WOD's

Wednesday 9.23.15)
Matthew 13:33-35 "yeast"

Thursday (9.24.15)

5 x 5 Back Squat, work to heavy set

Toblerone (CFNE)
Max Distance on Rower in 5 Min
5 Min REST
Max Distance on Rower in 3 min
3 min REST
Max Distance on Rower in 1 min


Unbroken Muscle Ups...rest as needed b/t
1-2-3-4-5-6-7-etc

Daliege ~ XX / 1380-843-312
tb ~ 185-205-225-245-265 / 1341-843-300 / made it to 5 reps w/ 1st hour & 4 reps w/ 3rd hour

TWO WOD's

Monday

For Time:
50 Cal Row
50 Abmat Sit Ups
50 DL (135/95)
35 Cal Row
35 Abmat Sit Ups
35 DL (135/95)
20 Cal Row
20 Abmat SU
20 DL (135/95)

5 Set of Snatch Complex, climbing
Snatch Pull + Snatch + OHS

EMOM x 20 Min:
2 Strict HSPU
4 Kipping HSPU

tb ~ 18:31 / 135-1455-165-165-175(miss) / 2&4 1-5, 1&3 for 6,8,10,12,14,16 (every two minutes)

TUESDAY

1RM Jerk (from Rack)

AMRAP in 12min:
10 Jerks (135#/95#)
10 TTB
30 D/U (50 singles)

Daliege ~ 175# / 5 Rnds + 4 Jerks (1-2 @ 135, 3-finish @95 / Singles)
tb ~ 225# / 6 Rnds + 4 TTB /

Pay Day

Oz was working on clean & jerks... anticipating a C&J wod like the website stated...

I, on the other hand read it as Cleans only...

Oz went heavier than he should have...and did not want to hurt worse than what he did...
So, I did the cleans...

Max Reps in 2 Min:
Cleans (185#)
3 M Rest
Max Reps in 1:45 Min:
Cleans (155#)
3 M Rest
Max Reps in 1:30 Min:
Cleans (135#)
3 M Rest
Max Reps in 1:15 Min:
Cleans (115#)
3 M Rest
Max Reps in 1 Min:
Cleans (95#)


EMOM x 10min:
1 x Back Squat

tb ~ 15-22-24-21-22 / 285#

Val did yesterdays WOD:
13-8-7-1-6 ~ 35 Total

Thursday...

Nice little interval...

5 Rnds:
3 Minutes to Complete:
200m Run
15 Wall Balls
Max Burpee Box Jumps (24"/20")
1 Minute Rest b/t Rounds...

Record # of Burpee Box Jumps per round!

Oz ~ 16-13-11-11-12 ~ 63 total
Dalaige ~ 15-12-13-11-12 ~ 63 total
tb ~ 9-10-10-11-10 ~ 50 total (bringing up the rear...)

Baby Ruth

From CFNE:

For Time:
200 D/U
75 Cal Row
50 DB Step Ups (men - 45#/24" / women  - 30#/20")

5 x 10 Jerks (taken from the ground)

Oz ~ 13:50 (35#DB)
JB ~ 13:00
Daliege ~ 14:00 (35#)
tb ~ 14:45 / 95-115-135-155-175

HAPPY BIRTHDAY 

KATE MALONEY!!!

BACK...

to CFNE...
or rather CompTrain

Either way...it is Ben Bergeron programing...and he is GOOD!

You will be stronger, more agile, mobile and hostile after a few weeks on his program!

Today...

AMRAP in 15min:
5 Power Cleans (155#/105#)
5 Barbell Burpees

5 x 1 Pause OHS, climbing (10s pause at bottom)
4 x 1 Snatch Balance, climbing
3 x 1 Hang Squat Snatch, climbing

AMRAP in 6 min:
Ascending Rep Scheme of 3...6...9...12...etc
Unbroken C2B Pull Ups*
*if you break during a set...start over with the set of 3 and continue to work your way back up as far as you can...rest as needed but work for gaining the highest # of UB C2B's you can...

Val ~ 11rnds + 5 PC (@75#)
tb ~ 14rnds + 5 PC / OHS ~ 145-155-165-175-185 / later for the others...

JB, Oz & Feidt did the AMRAP in 15 for fun...no scores... pretty neat, watching them work so hard w/o caring who is first ;-)