Our kids love their barbells!
Wednesday 11.1.2017
I knew our members were pretty super
1. “Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Tuesday 10.31.2017
One more day to vote!! Hop on over to the CFE Facebook page to cast yours!
1. “Kelen Helly”
For Time:
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
2 Rounds of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
2. Midline Development
50 Strict T2B
3. Gymnastic Conditioning
Strict HSPU
2 Rounds
55% max
45% max
35% max
Minimal rest between sets, 2:00 rest between rounds
OR
Full ROM Strict HSPU Drill of choice
6x3-5
Monday 10.30.2017
A Spooktacular Friday Night Frights!
1. “Power Down”
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Schwinn Bike (10-8-6 AB)
Clean and Jerks (95/65)
2. Squat Snatch*
EMOM 12
Minute 1 - 3 @ 75%
Minute 2 - 2 @ 80%
Minute 3 - 1 @ 85%
Minute 4 - Rest
*Replace with Squat Clean if needed
3. Gymnastic Conditioning
Ring Muscle Up
2 Rounds of:
45% MAx
35% Max
25% Max
Minimal rest between sets, 2:00 rest between rounds
OR
6x3-5
Ring Muscle Up drill of choice
Friday 10.27.2017
Its that time again!
1. " Walking-Dead Ahead"
In teams of 3 For Time:
300/250/200 Cal Assault Bike*
While 1 teammate is working the others are working through AMRAP
15 Deadlifts (135/95)
15 Burpee Box Jump Overs
15 Push Jerks (135/95)
*You can only work on the AB while your team is working through the AMRAP...
If they are both resting, so are you!
Thursday 10.26.2017
Consistency is paramount
1. "Ball Hogs"
AMRAP 15
Team of 2
Climbing by 3s*
3 Wall Balls (20/14)
3 KB Swing (53/35)
3 Cal Row
*Alternating by rounds, each partner does same # before moving on. (Ex I do 3 of each mvmt. then you do 3 of each, I do 6 of each then you do 6 of each, etc....)
2. ROMWOD
Wednesday 10.25.2017
Congrats on your Level 2 Dan!!
1. Squat Clean
Build to Heavy Single
2. “Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Schwinn Bike (15/10 AB)
12 Squat Cleans (115/80)
Tuesday 10.24.2017
Two handed workouts are overrated
1. "Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups
2. Midline
3 rounds for quality
21 Cal Ski
15 Med Ball GHD Sit Ups (20/14)
9 Glute Ham Raise
3. Strict HSPU
3 Rounds:
40% Max Unbroken
30% Max Unbroken
20% Max Unbroken
2:00 Rest betweeen rounds,
minimal rest between sets
Monday 10.23.2017
I think she knew I was taking this picture, nobody is that happy riding the assault bike
1. Power Snatch
Build to a heavy single
2. "Isabel"
For Time:
30 Power Snatch (135/95)
3. Back Squat
2 Rounds of:
5 @ 78%
3 @ 82%
1 @ 86%
Rest 2:00 btwn sets
4. Ring Muscle Ups
3 Rounds:
40% Max Unbroken
30% Max Unbroken
20% Max Unbroken
2:00 Rest betweeen rounds, minimal rest between sets
Friday 10.20.2017
Anybody want to do burpees?
1. "Double Or Nothing"
3 Rounds
75 DU
50 Air Squats
15 Power Cleans (135/95)
2. Weightlifting
EMOM 6
Bulid to a heavy Split Jerk
Rest 1:00
EMOM 6
Build to a heavy Front Squat
3. Gymnastic Conditioning
5 Rounds
1 minute light row
45% Max Kipping HSPU
Thursday 10.19.2017
Give them the right tools and they will show you how awesome they can be <3
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 3
*Mandatory GOAT Rope Climbs (work on something that is tough for you, legless, L-sit, J hook, wrap, you name it!)
**Recommended GOAT 200m Run
2. ROMWOD
Wednesday 10.18.2017
Textbook
1. "Freedom Sauce"
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
2. Overhead Squat
Build to a heavy set of 3
Tuesday 10.17.2017
Three heats for 6:30 Fight Gone Bad!
1. Deadlift
Build to a heavy set of 5
2. "Flat Tire"
EMOM 12
In Teams of 3:
Min 1: 10 Deadlifts (225/155)
Min 2: 20 Sit Ups
Min 3: Max Cal Bike
*Each person starts at a different station
and rotate on the minute
3. Gymnastic Conditioning
Strict HSPU
3 Rounds:
40% Max
30% Max
20% Max
Minimal rest between sets, 2:00 rest between rounds
4. Midline Development
75 Weighted Hip Extensions (35/25)
Monday 10.16.2017
Missing a couple of faces but CFE was well represented Sunday at the Footrace For The Fallen. Manchester PD hosted an event to be proud of!
1. "Fight Gone Bad"
3 Rounds
1:00 of each:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Rest
2. Squat Snatch
EMOM 12
Min 1: 2 Reps @ 70%
Min 2: 2 Reps @ 73%
Min 3: 2 Reps @ 76%
Min 4: Rest
Friday 10.13.2017
Welcoming Friday like Priscilla with a bag of...gummies
1. "Friend Zone"
Teams of 2
AMRAP 20
100m Run
12/9 Cal Row
9 Pull Ups
*Alternate every round
2. Front Squat
6 Sets of 2:
Sets 1&2 @ 78%
Sets 3&4 @ 83%
Sets 5&6 @ 88%
3. Gymnastic Conditioning
5 Rounds of:
1:00 Light Row
40% Max Unbroken Kipping HSPU
Thursday 10.12.2017
Part of me thinks they planned this... then I realize its just as possible they didn't
1. Back Squat
5-5-5
2. "Turn and Burn"
2 Rounds of:
40/28 Cal Schwinn Bike (28/20 Cal AB)
30 Thrusters (65/45)
3. ROMWOD
Wednesday 10.11.2017
1. "Dumb Down"
AMRAP 15
15 T2B
12 DB Reverse Lunges (50/35)
9 DB Clean and Jerks (50/35)
2. Gymnastic Conditioning
Chest to Bar Pull Ups
5 x 5-10 Reps Unbroken
Tuesday 10.10.2017
Quality mother daughter time :)
1. "Handbag"
For Time:
80/60 Cal Schwinn (60/42 Cal AB)
100 Double Unders
800m Plate Carry (45/25)
100 Double Unders
800m Run
2. Row Conditioning
For Calories
EMOM 6
:40w/:20r
Rest 1:00
EMOM 4
:40w/:20r
Rest 1:00
EMOM 2
:40w/:20r
3. Gymnastics Conditioning
3 Rounds of:
35% Max Unbroken Strict HSPU
25 % Max Unbroken Strict HSPU
15% Max Unbroken Strict HSPU
*Minimal rest between sets, 2:00 rest between rounds
Monday 10.9.2017
Congratulations Andy!!
1. "Hangman Jury"
3 Rounds of:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Cal Row
2. Squat Snatch
EMOM 12
3 rounds of:
Min 1 - 3 Reps @ 70%
Min 2 - 2 Reps @ 75%
Min 3 - 1 Rep @ 80%
Min 4 - Rest
3. Gymnastic Conditioning
3 Rounds of:
35% Max Unbroken Muscle Ups
25 % Max Unbroken Muscle Ups
15% Max Unbroken Muscle Ups
*Minimal rest between sets, 2:00 rest between rounds
Normal class schedule!
Looking for an activity for this weekend? Don't forget we have a CFE team for the Footrace for the Fallen this weekend,
click HERE for more details!
Friday 10.6.2017
Congrats Quinn, this is only the beginning. Hard work really pays off!!