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DL 3-3-3-3-3
DL 1 set of 15=>20 reps
AMRAP 12:00
100m sprint
20 pushups (feet in rings)
20 chesties (feet in rings bring to chest) |
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Power Clean 3-3-3-3-3
3 RFT
30m bear crawl
20 AbMat
30m sprint
20 burpee |
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Stolen from CrossFit Troy:
5 RFT
30m shuttle run
10 DB HPC
10 DB PP
10 DB squat
1:00 between rounds
afterwards rest 3:00, then 400m farmer's walk with your DBs |
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Fellow CrossFitters,
Lightning CrossFit is going to have a barbeque Friday, 9 July. We plan to show up about 4 PM, play some hoover ball, play in the water, etc, and start eating about 6PM. We'll supply chicken, burgers, hot dogs, condiments, drinks, and paper plates. We ask that you bring a dish to share when you come. Family and friends are welcome. We'll be at the large pavillion at Post'l Point on Eglin Air Force Base.
Friday is the first day of this week that doesn't currently have thunderstorms in the forecast. Rain or shine, we'll be there, so come out and join us. Yes, we'll bring a volley ball too so we don't take out any small children playing hoover ball!
The only other thing I ask you to do is to RSVP so we can make sure we bring enough stuff. Hope to see you there.
Please put your name on the board (or let one of us know and we'll do it for you!) |
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'Cindy'
AMRAP 20:00
5 pullups
10 pushups
15 squats |
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Squat: 5-5-5
MetCon:
21-15-9
Row
HSPU
(For HSPU choose whatever progression is appropriate, or think about scaling them to something that is within your capacity - 12-9-6 / 9-6-3, etc. ) |
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5 RFT
400m run
10 ring dip
10 spartans |
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Shoulder Press: 5-5-5
AMRAP 12:00
20 Box J
10 GHD extensions
10 burpees |
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Closed! Hope yall are having a great holiday weekend. |
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LCF is closed for the holiday, because today is a family day at Eglin AFB.
Have a SAFE holiday weekend. Be a good "wingman" and be prepared to come back and hit it hard because Cepak did the programming for July and August. You wanna get nuts? let's get nuts!
Trainer wod this morning was:
Five 4:00 rounds, with 1:00 rest in between.
At the beginning of each round,
- Run 400m.
In the remaining time do MAX reps of one of the following:
- Wall Ball 20#, 10'.
- Sumo Deadlift High Pull, 75#.
- Box Jump, 20".
- Push Press, 75#.
- Row (calories).
(stolen from Kempie@CFNEE) |
|
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Shoulder Press - 4 sets of 5
2-3 min rest between sets
MetCon:
3 rounds, each run individually timed.
Run 400m
rest ~2 min
30 GHD back extensions
start each round together. |
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Deadlift - 5 sets of 5
2-3 min rest between sets
Metcon
3 RFT
10 kb swings (32kg/24kg - only go as heavy as you can safely swing)
15 AbMat
row 250m |
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Squat - 3 sets of 5
2-3 min rest between sets
1 set of 10 at 60% 1RM
Metcon.. kinda like twins.
3 RFT:
5 muscle-up
10 SDHP (95/65)
Then, immediately.
3 RFT
10 k2e
10 burpee |
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2 rounds of:
Run 400m
rest ~ 2:00
- intent is for everyone to start both runs together, then start the wod together after a couple minute break.
WOD
10-8-6-4-2 pull-ups
20-16-12-8-4 push press (65/45)
20-16-12-8-4 box jump (24"/20")
|
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Rowing Seminar!
Special thanks to Aliyah and Andrew for coming out and spending time teaching us how to row properly. I think everyone came away having learned something and hopefully we can all put your tips and drills to good use.
Thanks!
The wod was:
2 RFT
750m row
15 AbMat
12 KB Swing (32kg/24kg)
9 pullups |
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12-9-6 rep rounds of:
Deadlift (60% 1RM)
Pullup
Wallball (20/14, 10' target)
Push Press (75/45)
Lunge
Push Up
Run 400m |
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Thrusters - 6 sets of 3 @ 70%
1:oo rest between sets.
Metcon
4 RFT
7 ring dip
7 k2e
14 DU |
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Clean - 6 sets of 3 @ 70% of your 1RM
1:oo rest between sets.
MetCon
3 RFT
10 burpee
15 Wallball
20 AbMat |
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Snatch: 6 sets of 3 (70% 1RM if you know it)
1:oo rest between sets.
MetCon:
4 RFT
5 c2b pullup (sub 7-10 regular)
10 Box J
15 KB Swing (1.5/1.0 pood) |
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More Articles...
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Monday, 21 June 2010
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Saturday, 19 June 2010
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Friday, 18 June 2010
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Thursday, 17 June 2010
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Wednesday, 16 June 2010
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Tuesday, 15 June 2010
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Monday, 14 June 2010
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Friday, 11 June 2010
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Thursday, 10 June 2010
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Wednesday, 09 June 2010
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