Mark your calendars!
May 25th at 10:00am we honor Navy Lieutenant Michael Murphy at our annual Murph workout and BBQ. This is a free event for anyone that would like to join in on and can be modified for all levels of fitness.
For those looking to up there game from years past, its time to purchase a weight vest! We will also have patches to hand out to all of our CFDNR members that perform the Murph workout, what better way to display it than on your new weight vest!
Freedom WOD Classes
Warm Up: 6 Mins
3 Rounds
:30 Sec At Each Station
Reverse Crunches
Hang Snatch
Push Ups
Banded or PVC Pass throughs
Mobility: 4 mins
1 min /side Lax Tricep Smash
1 min /side Barbell Chest Smash
Strength: 15 Mins
Loading Week
Snatch
5×5 @ 75-80%
Metcon : 16 min cap
8 Rounds
7 Hang Power Snatch 95/65
9 Push Ups
11 Sit Ups
Elite Competition Class
Running Conditioning
2 Rounds:
400M-300M-250M-200M-150M
Rest :30s between Rns, and 3:00 between rounds.
Handstand Pushup Conditioning
AMRAP 2: Strict HSPU (6″/4″)
Rest 2:00
AMRAP 2: Strict HSPU (floor)
Rest 2:00
AMRAP 1: Kipping HSPU (6″/4″)
Rest 1:00
AMRAP 1: Kipping HSPU (floor)
Conditioning
“Bad Blood”
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
Midline
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
Directly into…
3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)
Performance Power Training
Tuesday, April, 9th, 2019
Jet Fuel: Animal Drills:
-Each movement will be forward 10m down, then performed backwards on the return.
Bear Crawl
Crab Walk
Duck Walk
Go through the movements twice.
-then
2min Max reps Wallballs
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 2
1xAMRAP @80%
**Make sure to use the same bands as last time**
**Compare to max 4 on March 12th**
GainCity:
3x
12 RDL AHAP
12 DB Split Squats (each)
30 Sec. max reps strict toes to bar (scale to negatives)
Hip Circle walk party
Afterburner:
5 Rounds AFAP:
10 Unbroken HEAVY Wallballs (30/20)
100m Sprint Row