"Christopher"

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CFK - tomorrow Erin and I will be doing a workout at Sealfit in honor of Christopher Reeve, and to raise money for spinal chord research. We encourage you to do this during open gym tomorrow, as it is for a very important cause! See the end of this post for details  

 

Strength

Back Squat
3-3-3-3-3

OPEN WOD 14.4
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135,95
20 muscle-ups

Level 3 – (115,75), Chest to Bar Pull-ups
Level 2 – (115, 75), Chest to Bar Pull-ups, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-10 Pull-ups

 

Reeve WOD

Run 1.3 miles

-Then- 

AMRAP 15

9 Burpees

25 Pushups

52 Sit-ups  

http://register.sealfit.com/reevewod/

 

"The In-law's"

NO 7:00PM Class on Wednesday; Closed Thursday. Happy Turkey Day!

Strength
Every Minute on the Minute on the Minute for 16 Minutes
Odd- Complete the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD 1
3 Rounds
15 Hang Squat Cleans (95,65)
15 Burpee Lateral jumps

Level 2- 75,50
Level 1- 65,35

WOD 2
1 Minute Max Assault Bike/Row
1 Minute Max Medball Sit-ups
1 Minute Max Assault Bike/ Row
1 MInute Max Russian Twists (1.5; 1.0)
1 Minute Max Max Assault Bike/ Row
1 Minute Jack knives

Score =Calories/Ab Reps

CFK Holiday Benchmark Re-test: "Nate"

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Skill
Muscle-up
Handstand Push-up

WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

-OR-

20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

Level 2- (1,0.75),
Level 1- (0.75,0.5)