Etc., following same pattern until you fail to complete both rounds
Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
SWOD: Hatch Squat Program: Week 10, Day 1
Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5
Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5
:30 seconds weighted plank hold
:30 seconds handstand hold
:30 seconds flutter kicks
Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Partner A: 400m Run
Partner B: Hang C&J (135#/95) until Partner A returns
-partners switch and perform same sequence-
Partner A: 400m Run
Partner B: Back Squats from the floor (135#/95) until Partner...
Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Skill: Power Snatch Practice for 15 minutes
WOD: EMOM for 12 minutes
Odd Minutes: 4 Power Snatches
Even Minutes: 8 Lateral Burpees Over the Bar
Free Intro WOD at 10am
SWOD: Hatch Squat Program: Week 9, Day 2
Back Squat: 65%x5, 75%x5, 75%x5, 75%x5
Front Squat: 65%x5, 65%x5, 65%x5, 65%x5
A1) 200m Sprint on the Rower x 3 sets
A2) 20 Strict Ring Push-Ups x 3 sets
17 Tips For Getting Better At Rowing
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Skill: Handstand Walk Practice for 10 minutes
20 Burpee Box Jump Overs (24”/20”)
15 Burpees Box Jump Overs
10 Burpee Box Jump Over
(15 min cap)
Finisher: 20 KB/DB Walking Lunges x 4 Sets
CFMG is excited to add Dan Demory to our staff as a...
1 Min. 15 GHD Sit-ups
1 Min. 10 Deadlifts (225#/135#)
1 Min. 20 Pull-Ups
1 Min. 10 Strict Bar Dips
1 Min. 50 Double Unders (sub = 75 single unders)
Please Vote on the Topic for our Next FREE CFMG 101 Session!
(Saturday, September 13th from 10am-12pm)
Paleo Lunchbox Ideas
Back To School: The 70's Versus...
SWOD: Hatch Squat Program: Week 9, Day 1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Finisher: 45-60 sec. weighted “around the world” planks x 5 sets
Kale Salad with Figs, Prosciutto, and Walnuts
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Score is total reps of the following barbell complex:
1 Deadlift (135#/95#)
1 Hang Clean
1 Shoulder to Overhead
6 minutes each round; 3 minutes of recovery between rounds
Round #1: Row 600m, then complete AMRAP of the barbell complex
-rest 3 min-
Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...
CFMG Is Closed Today!
Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!
Meet at the park at 10:30am (we will have a CFMG tent and table)
WOD will take place on the beach at 10:45am
Paleo Potluck to follow (please bring a dish to share; grill...
21 Clean and Jerks (135#/95#)
15 Clean and Jerks
9 Clean and Jerks
GHD Sit-Ups 20/20/20
Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday,…