April 2014

3 RFT 200m sprint 30 box jumps 24/20 20 kbs 53/35 10 hspu

1. For time 30 front squats from the floor @205/145 Everytime bar hits ground 5 bar facing burpees 2. 3 RFT ME pullups 25 GHDSU or weighted kb sit-ups 26/35 Score reps of pullups, and time

There will be NO 9 am class tomorrow due to the CPR certification only OPEN gym! Bench press 3x 65% 3×70% 7×8 72.5% Last set ME “Double your pleasure” For time 100 du’s 1000m row 75 du’s 750 row 50 du’s 500 row 25 du’s 250 row

    Deadlifts3×65%3×70%3×8 @72.5% ME   “Nancy” Five rounds for time of:400 meter run95 /65 pound Overhead squat, 15 reps

We are open regular class hours tomorrow but there will be no Open gym.  We are heading down to watch the Rookie Rivalry Comp at Fitness Nashua.  Come cheer on your fellow CFers! Partner WOD 4 mins of max Clean and Jerks 135/95 4 mins of max Box jumps 20/24 4 mins of max calorie

Front squat 5×60% 5×65% 3×10 @70%   Met-con for time 9-6-3 HSPU burpee bar muscle up burpee   so expample 9 HSPU, 9 burpee, 9 bar MUS, 9 burpee, then 6, then 3’s

Fight Gone Bad Three rounds of: Wall-ball, 20/14 pound ball, Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 3, 5 minute rounds with one minute at each exercise. You will get a one minute rest between rounds. score total reps 

FRAN Need I say more? 21-1-5-9 Thrusters 95/65 Pull-ups