Chase

Workout of the Day

A.
Every minute, for 10 minutes:
Min 1: 40 Double-unders
Min 2: 7 / 5 Strict Chin-ups (chest to bar if possible)

Rx+ 5 / 3 RMU

B.
For reps:
Each 4 min AMRAP will be score for reps

Min 0-4:
400m Run
Max Reps Power Clean (135 / 95)

Min 4-6 Rest

Min 6-10
400m Run
Max Reps Wall-Balls (20 / 14)

Min 10-12 Rest

Min 12-16
400m Run
Max Reps Power Clean (155 / 105)

Min 16-18 rest

Min 18-22
400m Run
Max reps Wall-Balls (20 / 14)

Rx+ 155 / 105, 185 / 115 clean and jerk, 30 / 20

Workout of the Day

A.
For time:
1k Row

Compare to time on March 9, 2016

B.
Every minute, for 21 minutes:
Min 1: 7-18 Calories on Rower
Min 2:  10-18 Box Jumps (24 / 20)
Min 3: 12-18 Kettlebell Swings (53 / 35)

Rx+ 18 across (ladies, 12 cal row)

Chris

Workout of the Day

A.
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 10 reps at 60%

After each set: 15-25 Abmat Butterfly Sit-ups

B.
“Tellin'”
Three rounds for time of:
400m Run
21 Thrusters (65 / 45)
12 Chest to Bar Pull-ups

Rx+ 44 / 35 KB Thrusters, TTB+PU complex

Greg Glassman on MSNBC.

Sarah

Workout of the Day

A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 10 reps at 60%

B.
Last done: 9/25/15
“Toxic Shock”
10 minute AMRAP of:
8 Alternating Reverse Front Rack Lunges (115 / 75)
6 Burpees over the Bar

Rx+ 145 / 100

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Joel

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

AMRAP in 5 minutes of:
Row for Calories

Immediately into:

AMRAP in 5 minutes of:
Farmer’s Carry (AHAP)

Immediately into:

AMRAP in 5 minutes of:
DB Thrusters (pick weight)

Immediately into:

AMRAP in 5 minutes of:
200m Sprints

Sarah

Workout of the Day

A.
For time:
400m Sprint

B.
“The Good, the Bad, and the Ugly”
Four rounds for time of:
30 Kettlebell Swings (53 / 35)
16 Thrusters (95 / 65)
24 Walking Lunges w Plate Overhead (45 / 25)

Rest exactly 3 minutes after each round

Score will be total time, including rest.

Chris

Workout of the Day

A.
Every 90 seconds, for 15 minutes (10 sets):
3 Deadlifts at 60-65% (no touch and go, lower each rep)
3 Tall Box Jumps

B.
AMRAP in 12 minutes of:
21 Box Jump Overs (24 / 20)
14 Pull-ups
7 Hang Power Cleans (135 / 95)

Rx+ 7 BMU, 185 / 115

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Kent and Kim

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 1-3 Rope Climbs
Min 2: 6-14 Alternating Pistol Squats
Min 3: 8-12 V-Ups

Rx+ 20 / 10 lb vest, 2 RC, 12 Alt Pistols, 12 GHDSU 

B.
Eight rounds for rep/calories of:
30 Seconds of Rowing for Calories
30 Seconds Rest
30 Seconds of Toes to Bar
30 Seconds Rest

Noble and Vega

Workout of the Day

A.
Push Press 1-1-1-1-1-1-1-1
Spend 16 minutes building to a heavy push press

B.
“Opryland”
AMRAP in 15 minutes of:
12 Push Presses at 50% of today’s max
24 Wall-Balls (20 / 14)
48 Double-unders

Rest 1 minute after each round

Rx+ 30 / 20

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Garrett

Workout of the Day

A.
Front Squat 1-1-1-1-1-1-1-1
Spend 18 minutes building to a heavy front squat

Increase the load each set

Rest 90 seconds to 2 minutes between sets 

B.
Last done: 2/22/16
“Loony Bin”
AMRAP in 10 minutes of:
12-10-8-6-4-2-2-4-6-8-10-12 rep rounds of:
Front Squats at 50% of today’s max
Burpees Over the Bar

Score will be total reps completed

The CFF 101 class is this evening at 7:30 PM! Sign up HERE