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Lifting Ourselves and One Another

Monthly Archives: October 2014

Friday, October 31, 2014

Happy Halloween! (iPhone and Mac users click here)

Complete in as few sets as possible:

75 Overhead Squats (OHS) – 95#/65#

Coach’s notes:  Post number of sets and reps per set to comments.

Compare to February 4, 2011

Comments: 14

Thursday, October 30, 2014

Oct.30.14

As Many Rounds  As Possible (AMRAP) in 30 minutes:

20 Calorie Row

30 Knees to Elbows

40 Single Arm Dumbbell (DB) Overhead Walking Lunge – 45#/30#

Coach’s notes:  For the walking lunges, perform 20 steps with the DB in the right arm and 20 steps with the DB in the left arm each round; 40 steps total. Post rounds and reps complete to comments.

Important reminder – Get your costumes ready!! The Halloween WOD is happening tomorrow for adults and teens. Come to your WOD dressed in costume and be in the running for Best Costume and Best Runner Up  prizes. Winners will be selected by vote from CFC Coaches.  Bwhahahahaa!!!

Comments: 12

Wednesday, October 29, 2014

Oct.29.14.2

As Many Rounds As Possible in 20 minutes:

10 Box Jumps  – 24″/20″

15 Wallballs – 20#/14#

20 Sit ups

Coach’s notes:  Post rounds and reps completed to comments.

What a great showing to the Halloween WOD for CFC Kids! Good job Kids and thanks Coach E!!!

Comments: 22

Tuesday, October 28, 2014

Oct.28.14

Tabata Intervals for Reps:

1.  Ring Support

2.  Back Extension

3.  Medicine Ball Clean – 20#/14#

4.  Chin Over Bar Strict Hold

Coach’s notes: Post results to comments.

Compare to July 22, 2014

Comments: 13

Monday, October 27, 2014

Oct.27.14

Back Squat – 5, 5, 5, 5, 5, 5, 5

Coach’s notes:  Post loads for all sets to comments.

Compare to August 14, 2014

Important reminder – Get your costumes ready!! The Halloween WOD is happening on Fri. Oct. 31 for adults and teens and for Kids on Tues. Oct. 28. Come to your WOD dressed in costume and be in the running for Best Costume and Best Runner Up  prizes. Winners will be selected by vote from CFC Coaches.  Bwhahahahaa!!!

Comments: 31

Sunday, October 26, 2014

Oct.26.14

All sets for time:

A. 45 Thrusters – 95#/65#

B.  35 Triple Unders

C.  25 L – Pull ups

D.  15 Burpee Muscle Ups

Coach’s notes:  Perform in any order and rest as needed. Post time to complete each set to comments.

Important reminder – Get your costumes ready!! The Halloween WOD is happening on Fri. Oct. 31 for adults and teens and for Kids on Tues. Oct. 28. Come to your WOD dressed in costume and be in the running for Best Costume and Best Runner Up  prizes. Winners will be selected by vote from CFC Coaches.  Bwhahahahaa!!!

Comments: 9

Saturday, October 25, 2014

Oct.25.14

5 rounds for time(s):

20 Alternating Hanging Hip Touches

30 Alternating Single ArmKettlebell (KB) Power Snatch – 1.5/1.0 pood

40 ft Handstand Walk

Rest 2:00

Coach’s notes:  Post times per round and total working time to comments.

Important Reminder – due to the Pull up Seminar happening today, there will be No Open Gym.

Comments: 7

Friday, October 24, 2014

Oct.24.14

Deadlift – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post loads for all sets to comments.

Important Reminder – due to the Pull up Seminar happening on Saturday, there will be No Open Gym.

Comments: 21

Thursday, October 23, 2014

Oct.23.14

21, 15, 9 rep rounds for time:

Clean and Jerk – 135#/95#

Row (calories)

Coach’s notes:  Post time to complete to comments.

Important Reminder – due to the sold out Pull up Seminar happening on Saturday, there will be No Open Gym.

Comments: 19

Wednesday, October 22, 2014

Oct.22.14

“Murph”

for time:

 1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Coach’s notes:  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it, although not if this is your first time!  Post time to comments.

Compare to July 13, 2012

Comments: 28