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Posted by on in Workout Of The Day

Mobility 

PVC Stretches 

WOD 

For time: 

12-9-6-3 reps of: 

Thrusters, 135lbs/85lbs 

Burpees over the Barbell

...

800m Run

...

12-9-6-3 reps of: 

Overhead Squats, 135lbs/85lbs 

KB Swings, 70lbs/53lbs 

Beach Muscles

21-15-9 of:

Barbell Curls

Single-arm Pressdowns/arm 

GHD Sit-ups 

Competitors 

1. Squat Clean + Hang Squat Clean; build to a heavy complex 

2. WOD @ 155lbs/105lbs 

3. Aerobic 

4K Row; alternate between 250m Hard/250m Easy

4. Gymnastics 

3 sets of: 

1 Legless Rope Climb 

10 Triple-unders 

1:00 L-sit 

Powerlifting (10:00am)

A. Pause Back Squats:  5-rep max

B. Sumo Deadlifts:  3 reps EMOM x 5:00 @ 60%

C. 3 sets of: 10 KB Turkish Sit-ups + 30 sec KB Flutter Kicks

D. Prowler Pushes (low handles): 4 sets x 25m heavy

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Lightning Does Strike Twice" 

1. Snatch (65%-75%/1) x 8 

2. Clean + Jerk (65%-75%/1) x 8 

3. Clean Pulls (95%/3) x 5

4. Pull Ups

8-10 Reps x 3 Sets

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Posted by on in Workout Of The Day

Mobility 

1:00 Lizard/side
1:00 Scorpion/side

WOD

AMRAP in 30:00 of:
300m Farmers Carry, 53lbs/35lbs
15 Knees-to-Elbows
30 Double-unders
15 Sumo Deadlift High Pulls, 95lbs/65lbs

Competitors

1. Bench Press 1-2-3-4-5-6-7-8-9-10 reps @ 185lbs/115lbs 50m Heavy Yoke Carry after each round
2. WOD
70/53 Farmer Carry
3. Accessories
3 sets of:
21 Ring Rows
12 Landmine Rows (6/6) heavy

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Posted by on in Workout Of The Day

Mobility 

1:00 Pigeon/side

1:00 Straddle 

Time to retest!  We last did this workout 8/4/17. 

For time:

1 round of "Kelly"

5 rounds of "Cindy"

1 round of "Kelly"

1 round of "Kelly" = 400m Run, 30 Box Jumps (24"/20"), 30 Wall Balls (20lbs/14lbs

1 round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats 

Beach Muscles

3 sets of:

12 Zottman Curls 

15 Overhead DB extensions 

18 Hip extensions

Competitors 

1. WOD 

2. Aerobic 

Every 4:00 x 6 rounds of: 

15/12 Calorie Ski 

18/15 Calorie Row 

21 Med Ball Cleans, 20lbs

3. Gymnastics 

AMRAP in 15:00 at a moderate pace: 

3 Pull-Overs 

6 Alternating Pistols 

9 Strict Ring Dips

Endurance (10:00am)

2 sets of: 

300m Run

300m Row

Rest 2:00

+

3k Run

3k Row 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "Lightning Does Strike Twice" 

1. Hang Snatch (70%/2) x 5 

2. Hang Clean (70%/2) x 5 

3. Snatch Deadlift (90%/4) x 4

3. Front Squat 

80% of best 8RM x 8 Reps x 3 Sets

Photo Cred: @og.steve

Featured @czettell @vmackliff

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Posted by on in Workout Of The Day

Mobility 

1:00 Twisted Cross/side 

Strength/Skill

Power Snatch:  3-3-3-3-3 (touch and go); start at 65% and build each set  

Rest, then... 

AMRAP in 2:00 of: 

200m Run

3 Power Snatches, 135lbs/85lbs 

Max rep Handstand Push-ups

Rest 1:00.  Continue until 50 Handstand Push-ups are complete. 

Competitors 

1. Power Snatch:  3-3-3-3-3 (touch and go); start at 65% and build each set  

2. WOD @ 165lbs/115lbs & 75?HSPU 

3. Aerobic 

3 x 1500m Row; Rest 4:00 between sets 

4. Gymnastics 

3 sets of: 

15 GHD Sit-ups 

30m HS Walk 

10 Strict T2B  

Rest 2:00 

CFLV Weightlifting 

"Lightning Does Strike Twice " 

1. Push Press  

80% of best 10RM x 8 Reps x 4  Sets 

2A. GHD Sit Ups 

12 Reps x 2 Sets 

2B. Back extensions 

12 Reps x 2 Sets

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Posted by on in Workout Of The Day

The body fat tank will be back Wednesday!  Be sure to grab a spot ASAP!  

Mobility 

2:00 Squat Hold 

Strength 

Back Squat:  2-2-2-2-2-2; start @ 85% 1RM

Rest, then...

30 Calorie Row 

10 Curtis P's, 95lbs/65lbs

25 Calorie Row 

10 Curtis P's 

20 Calorie Row

10 Curtis P's 

*1 Curtis P = 1 Power Clean + 1 Front Rack Lunge each leg + 1 Push Press

Beach Muscles

3 sets of: 

15 Diamond Push-ups 

12 Reverse Grip Barbell Rows

20 Romanian Deadlifts 

Competitors 

1. Back Squat:  2-2-2-2-2-2; start @ 85% 1RM

2. WOD 

3. Aerobic 

3 x 1-mile Run; Rest 4:00 between sets 

4. Gymnastics 

Accumulate 50 Strict C2B Pull-ups in as few sets as possible 

Powerlifting (10:00am) 

A. Deficit Deadlifts:  Find your 5-rep max 

B. Speed Front Squats:  3 reps EMOM x 5:00 @ 60%

C. Single-leg Strict T2B:  3 sets x 6 reps per leg

D. Plate Pushes: 3 sets x 30m 

CFLV Weightlifting

"Lightning Does Strike Twice" 

1. Snatch

(75%/2) x 5 

2. Behind the Neck Split Jerk

85% of best 3RM x 3 Reps x 3 Sets

3. Back Squat

80% of best 3RM x 4 Reps x 4 Sets 

4A. Pendlay Rows

10 Reps x 3 Sets 

4B. Strict Press 

10 Reps x 3 Sets

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