Saturday 141115
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to responses.
Don’t forget! You have until Monday, November 17th to place your CFJ Hoodie order. They are alternative earth and will be super warm and comfy. Not to mention, they make great Christmas gifts for friends and family! We will be doing PRE-ORDERS ONLY. To place your order click on the link below.
Friday 141114
For max reps:
4 Minutes of rowing for calories
4 Minutes of rope climbs
3 Minutes of rowing for calories
3 Minutes of Muscle ups or wall climbs
2 Minutes of rowing for calories
2 Minutes of Chest to bar pull-ups
1 Minute of rowing for calories
1 Minute of Deadlifts (225#, 155#)
Post reps for each exercise to responses.
Don’t forget! You have until Monday, November 17th to place your CFJ Hoodie order. They are alternative earth and will be super warm and comfy. Not to mention, they make great Christmas gifts for friends and family! We will be doing PRE-ORDERS ONLY. To place your order click on the link below.
5 Rounds for time of:
10 Handstand push-ups
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Box jumps (Men 24” box, Women 20” box)
Post time to responses.
Compare to December 27, 2013.
Don’t forget! You have until Monday, November 17th to place your CFJ Hoodie order. They are alternative earth and will be super warm and comfy. Not to mention, they make great Christmas gifts for friends and family! We will be doing PRE-ORDERS ONLY. To place your order click on the link below.
Wednesday 141112
9-7-5 Rep rounds for time of:
Dumbbell squat clean
Dumbbell thruster
Bar muscle up (substitute burpee pull-ups if you don’t have the bar muscle up)
Post dumbbell load and time to responses.
Compare to March 17, 2014.
Tuesday 141111
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to March 18, 2014.
Happy Veterans Day!
5 Ways to honor veterans beyond Veterans Day–video