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WORKOUT OF THE DAY

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Friday 221111 AMRAP 15

Welcome back to Julian! Here, he goes for tall box jumps.. lots of them!

AMRAP 15:
8 Deadlifts (90/60kg)
14 Toes to Bar
28 Air squats
Post completed rounds + reps and any scaling

Thursday 221110 4 rounds for max reps

 

4 rounds for reps:
1 minute max rep Double Under
1 minute max rep Table Top Ring Row
1 minute max rep Box Jump (30/24″)
1 minute max rep Ring Dip
-rest 1 minute-
post total completed reps each round and any scaling

Wednesday 221109 Skill + Sled

Parker sets a new front squat PR. Awesome!

Workout of the day:
15 minutes for skill:
2 Seated Rope Climbs
3/3 TGU (AHAP)
4/4 KB Snatch (AHAP)
-then-
4 rounds EACH for time:
2x15m Sled Push (180/135#)
-rest as needed between bouts-
post all 4 sled push times

Tuesday 221108 Power + Power

The sports med 440 class learned how to hang power snatch and then put it into practice!

21-15-9 reps for time:
Power Clean (60/45kg)
Power Push-up (jump hands to 20kg plates)
post time and scaling

Monday 221107 1RM Front Squat

It’s 1 Rep max front squat day!! If you have been coming consistently for the last few months, you are ready for this! Get a GOOD warmup in, make a plan, stick to it, and set a new PR! For those who haven’t done much lifting recently, for whatever reason, then consider not shooting for a new 1RM, but instead make today a training day RATHER than a testing day. We’ve talked lot’s about the distinction between the two recently. If you are an athlete newer to the Hut or have never done any heavy lifting, do more repetitions per set and slowly work up in load as you feel comfortable. Your coaches are here to guide you, so use us! Those of you ready to fire away and hit a new PR… pick your number, plan backwards, rest at least 3 minutes between sets (especially the last few), and go for it!

The morning class takes on 75 WB shots with great success!


Yoga at The Hut and on ZOOM tonight at 6:00pm!

Front Squat
1-1-1-1-1-1-1
post new 1RM!

Friday 221104 2 RFT

Eric and Gisela go MB ground to shoulder before a bear hug MB walk


Two rounds for time of:

400m sandbag carry (heavy, medium, lightish)
30 Box Jumps (24/20″)
200m sandbag carry
10 Turkish get ups (24/16kg KB or 50/35# DB)

Thursday 221103 Lift + Chipper

The 9am crew worked on fluid strokes and a controlled return during the big rowing WOD last week with great success!

Workout of the day:
12 minutes to build to a moderately heavy set of 10 Sumo Deadlift
-then-
Chipper for time of:
500m row/400m run*
100 double unders
75 wall ball shots (20/14#, 10/9′)
50 burpees
25 strict pull ups
500m row/400m run*
*run one row one
post finish time and any scaling
post 10 rep Sumo Deadlift in the section below

Wednesday 221102 Nate

Keilani gets a perfect setup before a solid squat clean. Nice!
“Nate”
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 KB swings (32/24kg USA)
Post scaling and total number of rounds and extra reps completed
compare to: 190829, 160623, 110418

Monday 221031 21-15-9 DB Snatch R+L, TTB, Cal Row

Happy Halloween CFM! Make this WOD scary by trying to go unbroken on the snatches and by setting a grueling pace on the rows. Then, hang on for big sets in the TTB and it’ll be over before you know it! Stick around for Halloween Yoga with Maria at 6pm or attend from home via ZOOM.

Parker works on dropping under the bar FAST during a set of squat cleans!

Yoga at The Hut and on ZOOM tonight at 6:00pm!

21-15-9 reps for time:
DB Snatch Left Arm (50/35#)
DB Snatch Right Arm (50/35#)
Toes To Bar
Calorie Row
post finish time and any scaling

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