Tuesday, 4/7/2015

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Mobility:
Shoulders

Strength:
Back Squat: 5×3

WOD:
5 Rounds:
30 Double Unders
15 Push Press (115#/75#)

Core/Accessory:
3×8 Ring Supermans

8 Turkish Get-Ups each side

Post your results to the comment section.

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  One thought on “Tuesday, 4/7/2015

  1. April 7, 2015 at 7:44 am

    20 minute #scapjacked sesh
    Comp Strength;
    OHS 5×3 @ 125/155/175/185/195
    Parter WOD w/ Shawn
    4 rounds of:
    250 M row/ max rep wallballs @30#
    Hit 20 wallballs each round

    WOD: 8:17 Rx’d

    Like

  2. April 7, 2015 at 8:05 am

    Strength:
    Back Squat 1×3 @135# 4×3 @140#

    WOD: 12:37
    Mostly Double Unders + a few attempts each round
    60# Push Press

    Skipped Core/Accessory today

    Liked by 1 person

  3. sburks1
    April 7, 2015 at 8:41 am

    Comp Strength
    Partner WOD w/ Adam
    4 rounds of:
    250m row
    Wallballs @ 20# – 20,15

    WOD:
    10:08rx

    Core:
    Ring supermans: Complete
    TGUS: 28#

    Liked by 1 person

  4. April 7, 2015 at 8:52 am

    Back squat: 5×3 @ 83#

    WOD: 13:17 – 35#PP; singles

    Like

  5. Van
    April 7, 2015 at 11:04 am

    WOD: 25# 8:24

    Like

  6. April 7, 2015 at 12:00 pm

    WOD: 11:07 55# PP (DUs Rx’d)

    BS: 5×3 115#

    5×3 OHS
    55#, 60#, 65#, 70#, 75#

    Like

  7. Cat
    April 7, 2015 at 12:18 pm

    OHS 5×3
    83, 93, 98, 103, 118 (I think that’s a PR for 3 reps)

    Russian twists 3×25@26#

    Rest 90 min

    Back squat 5×3
    First set at 123 then 143 for 4

    Metcon
    7:05 rxd

    Like

  8. Dan
    April 7, 2015 at 1:44 pm

    Who’s that handsome devil? Is Ryan Gosling coaching at CFC now?

    Anyway… Come and have some fun no matter how you feel about barbells and weightlifting, and whether you’ve got those fancy shoes or not. We’ll cover basics and development of finer points alike. Don’t worry, you can WOD at 9am or 11am (I’m coaching) and still excel in the clinic (I promise there’s no WOD). Go ahead and bring snacks and coffee!

    Come find out why weightlifting is the greatest sport there is, or try argue why it’s not.

    Kneecaps over toenails,
    Coach Dan

    PS – Fix your feet.

    Liked by 2 people

    • April 7, 2015 at 3:24 pm

      And it made you post to our blog so must be a good thing. First time blogger here folks!

      Liked by 3 people

    • April 7, 2015 at 3:31 pm

      How about YOU fix MY feet. And I’ll eat cake.

      Like

      • April 7, 2015 at 3:47 pm

        Carrot cake? Yum… carrot cake…

        Like

    • sburks1
      April 7, 2015 at 6:23 pm

      Will there be punch and pie?

      Like

      • Valerie
        April 7, 2015 at 10:05 pm

        Pshaw, punch and pie? More importantly, will there be beer?

        Liked by 1 person

  9. Gil
    April 7, 2015 at 3:12 pm

    Squat practiced Mobility / Squat Depth

    WOD 13:15 #75 PP Double attempts first round then switched to singles

    2×8 Supermans

    Like

  10. Daniel Karkee
    April 7, 2015 at 5:57 pm

    OHS 5×3
    65, 75, 85, 95, 105 (PR)

    250m Row (54s) and Wall Ball 20#

    WOD:
    10:52 @ 85# single unders

    Back squat 5×3
    135, 155, 165, 175, 175

    Like

  11. Valerie
    April 7, 2015 at 8:37 pm

    15:10 Rx’d

    Liked by 3 people

    • cathybeloncik
      April 7, 2015 at 8:44 pm

      Nice, lady! Didn’t realize you Rx’d the pp!!

      Liked by 1 person

      • Valerie
        April 7, 2015 at 9:11 pm

        Thanks! That’s why it took me forever. I’ll be feeling it for sure tomorrow. 😉

        Like

  12. cathybeloncik
    April 7, 2015 at 8:45 pm

    14:11 @ 55#
    DU’s rx’d

    Liked by 1 person

  13. April 7, 2015 at 9:44 pm

    Back Squats 3×8 @ 65# – kept it light while recovering from yesterday’s trauma

    WOD: 14:47 singles, 55# push press
    First two rounds of single unders were unbroken

    3×8 supermans

    Like

  14. April 7, 2015 at 11:11 pm

    14:12 @ 55# and singles

    Like

  15. April 8, 2015 at 7:04 am

    13:48 – Singles 3:1, 85# push press. 95/115/135/155/165 (only 1 @ 165) back squats.

    Like

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