Thursday 2-18 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Tall clean
4×2 light

Clean and jerk
Heavy single, 3×2 @ 90% heavy single

Front squat
5×3

"Ba-donk-a-donk"

Strength
Deadlift
2-2-2-2-2

WOD
3 Rounds
500m Row
15 Power Snatch (95,65)
21 Pull-ups

Level 2 – 75,55
Level 1 – 55, 35

"Winston Wolfe"

Skill
Muscle-up

Strength
Back Squat
2-2-2-1-1-1

WOD
13 Minute AMRAP
3 Muscle-ups
13 Toes to Bar
16 Wallballs

Level 3- 1 Muscle-up
Level 2- 9 Ring Dips
Level 1- 9 Ring or Box Dips, 9 Toes to Bar/Pole, 15 Wallballs

"Independent George"

Skill
Turkish Get-up 3-2-1-1-1

WOD
2 Rounds
60 Calorie Row
50 Box Jumps
40 Kettlebell Swings (2,1.5)
30 KB Lunges
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes

"Beanie Casual"

Strength
EMOM10
1 Power Clean
1 Front Squat
1 Split Jerk

WOD 
10-9-8-7-6-5-4-3-2-1
Squat Clean (135,95)
Double Unders x5 (50,45,40…)

Level 2- 115,75
Level 1- 95,45

CrossFit Hero WOD: McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

30 Minute AMRAP

5 Deadlift (275/185)

13 Push-up's

9 Box Jumps

"Tab"

Strength
Bench Press
5-5-5-5-5
-Between sets complete 10 Medball Jackknives

WOD
Tabata Mash
20 work:10 Rest x8
1. Assault Bike or Row
2. Sit-ups
3. KB Shoulder to Overhead (35,26lb)
4. Pistols
Rest 1 Minute between Movements

Thursday 2-11 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 rounds:
3 power snatch
3 OHS
3 snatch balance
3 press in snatch

Tall snatch
4×3 light

Snatch pull + snatch
5x(1+1) @ 85-90%

Snatch push press
5×3

"Double Dip"

Double Partner WOD!

WOD 1
10 Minute AMRAP
5 Handstand Push-ups
7 Hang Power Cleans (135,95)
25 Double Unders

One Partner works at a time
Score=Total Rounds

Rest 10 Minutes

WOD 2
For Time (15 Minute cap)
100/80 Calorie Row
80 Front Squats (135,95)
100 Pull-ups

ADV (155,105)
Level 2 (115,80)
Level 1 (95,55), Regular push ups

Score= Total Time. You can partition the reps in any order

"Chocolate Thunder"

WOD
500m Row or 100 Double Unders
20 Kettlebell Swings (2,1.5)
16 Burpees
500m Row or 100 Double Unders
20 Box Jumps (24,20)
16 Burpees
500m Row or 100 Double Unders
20 Toes to Bar
16 Burpees
500m Row or 100 Double Unders
20 WallBalls
16 Burpees
500m Row or 100 Double Unders
20 Pull-ups
16 Burpees

L3 – (1.5, 1)
L2 – (1, .75) (200 singles)
L1 – (.75, .50) (200 singles)

"Snow"

Strength
Power Snatch
3-3-3-3-3

WOD
3 Rounds
1 Minute for Max Reps
30s Rest and Rotate
1. Airdyne or Row
2. Ring Dips
3. Power Snatch (75,55)
4. Sit-ups
5. Wallballs

Level 2 (75,50)
Level 1 (65,35)

"Malcolm"

Strength
Overhead Squat
5-5-5-5

WOD
15-12-9-12-15
Squat Clean Thrusters (95,65)
Chest to Bar Pull-ups

Level 2 (75,50)
Level 1 (65, 35); 12-9-6-9-12, Chin over the bar pull-ups

"Savage"

Partner WOD!

Work through in order:

100 Lunges

100 Push Press (95/65)

100 Burpees

100 Sit-ups

100 Front Squats

100 Pull-ups

One person works at a time, the other does double unders.

Two scores: One for time, the other for total double unders

"The Devil Wears Pantsuits"

***Schedule Update!!***

We will have a 5PM and a 6PM class tonight. The 7PM class will be CANCELED

Strength
1. Push-press
2-2-2-2
2. Push-jerk
2-2-2-2

WOD
12 Minute AMRAP
12 Toes to Bar
12 Goblet Lunges (2,1.5)
36 Double Unders

Ca$hout
3 Rounds
15 Jackknives
15 Supermans

Thursday 2-4 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 Rounds
3 Power Clean
3 Press
3 Clean & Jerk

Sots press (from front squat)
4 x 3, light
Scale: close grip overhead work OR t-spine mobility work

Clean + Hang Clean + Jerk
5 x (1+1+1) @ 80-85%

Push Press
5 x 3

"Toughskins"

WOD
1 Mile Run*
21-15-9
Deadlift (275,185)
Burpee Box Jump
2k Row*

Level 3- (225,155)
Level 2- (185,115)
Level 1- (135,95)

*1 mile Run = 2 Mile Bike = 300 double unders = 2k Row

"Rio"

Hasta la Vista Brendano!! Come back unscathed!!!

Strength
Hang Power Clean
3-3-3-3-3

WOD
21 Back Squats (155,105)
42 Kettlebell Swings (1.5,1)
15 Back Squats
30 Kettlebell Swings
9 Back Squats
18 Kettlebell Swings

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

"Drunk Octopus"

Strength
Back Squat
3-3-3-3-3

WOD
Every Minute on the Minute for 12 Minutes
4 Power Snatches (95,65)
8 Push-ups
20 Double Unders

Level 2 (75,50), 10 Double Unders or 25 singles
Level 1 (65,35), 3 power snatch, 6 push ups, 25 Singles

"Straight Outta Kingston"

Strength
EMOM10
1 Power Clean
1 Squat Clean

Partner WOD*
15 Minute AMRAP
8 Bar Facing Burpees
6 Clean and Jerks (135,95)
10/8 Calorie Row or 200m run

Level 2- 7,5,8/6 (115,75)
Level 1- 5,4 7/5 (95,50)

*One Partner works at a time and completes an entire round before they tag off. Score=total rounds

Tucker Beauhawk - Let's Do This!

Time to Throw-Down for  a great family and a great cause, beasts! Join us at CFK from 9-2 to workout and raise money in honor of Tucker and Beau. See you there!

1) "Fight for a Cure"

AMRAP 10
2 Pull-ups
4 Wall Balls
10 KB Swings
4 Pull-ups
8 Wall Balls
10 KB Swings
8 Pull-ups
16 Wall Balls
10 KB Swings
...and so on...

Rx: 20/14; 53/35
Scaled: Ring row; Any KB weight

2) "Tucker Beauhawk" - Tucker's DOB: 2/6/13; Beau's DOB 4/26/15

AMRAP 5
2 Burpees
6 Box Jumps
13 Goblet Squats (70/53)

Rest 1 Min. 

AMRAP 5
4 Push-ups
26 Sit-ups
15 KB High-Pulls (70/53)

Scaled: Box Steps; Any KB weight