111817

Partner AMRAP 22
40 Wall balls
30 Push-ups
20 Alt Lunges
10 Power Cleans (135/95)

CFJS Coach
111717

EMOM 8
10 SHSPU
10 Alt KB Snatch (53/35)

then

THE BEAR COMPLEX

[MAX WEIGHT] - 5 Rounds of 7 Sets of:

-  1 Power Clean (come to full body extension  -  NO Squat Cleans)
-  1 Front Squat
-  1 Push Press
-  1 Back Squat
-  1 Push Press

Go through all 5 movements above touching the bar back to the ground at the end of the 2nd push press to begin the next cycle (set).  7 cycles represents a round.  If you cannot get through all 7 cycles (ie, 1 round) before putting the bar down, you have too much weight on the bar.  Start light and increase the weight between rounds to reach your max weight for this WOD.

CFJS Coach
111617

EMOM  10
Min 1 - Med ball sit ups
Min 2 - Russian Twists
Min 3 - Hollow Rocks
Min 4 - Plank Hold
Min 5 - Rest

Then 

FRAN

CFJS Coach
111517

Sprints
10  Rounds
50 Meter Sprints (rest as long as it took to run)

then

EMOM 15
Min 1  Max Cal Row
Min 2  22 KB Swings 53/35

Score is Row + Swings 

CFJS Coach
111417

EMOM 8
6 Front Squats 135/95
12 Hand release push-ups

 then 

30 Box Jump Overs (30/24)
30 Squat Cleans (95/65)
30 GHD’s
30 Power Snatch (95/65)
30 Burpee Over Bar
30 Alt OVH Walking Plate Lunge (45/25)

CFJS Coach
111317

EMOM 10
min 1  - 10 Deadlifts
min 2 rest 

* add weight each round so that you work up to your 10 rep max for the day

Then

“HarDTop”
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)

CFJS Coach
111017

Abbate

[RFT] - 1 Round For Time of:

-  1 Mile Run
-  21 Clean and Jerks @ 155 lbs / 105 lbs  ( M / W )
-  800 Meter Run
-  21 Clean and Jerks @ 155 / 105
-  1 Mile Run

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

CFJS Coach
110917

AMRAP 10
50m Run
3 Bar Muscle Ups

*if you dont have MU ' the coaches will have a progression for the second minute

then

3 Rounds:
7 Chest to bar pull-ups
50 Air Squats
10 Hang Power Snatches (115/80)

CFJS Coach
110817

EMOM
ME Double Unders
20  Wall Balls (20/14)
Then

AMRAP 18:
10 Deadlifts (225/155)
100 Meter Run
10 Burpees

CFJS Coach
110717

10 min AMRAP
12 V-ups
7 Strict Pull Ups

 Then

AMRAP 15:
100 M Run
15 Power  Snatches (95/65 )
100 M Run
15 Toes to Bar

CFJS Coach
110617

EMOM 12
10  Split Jerks 95/65
10  TTB

Then 

10 Pull-ups

20 Clean and Jerks (155/105)

30 Box Jumps (24/20)

600 M run

CFJS Coach
110317

Holbrook

10 Rounds For Time of:

-  5 Thrusters @ 115 lbs / 75 lbs  ( M / W )
-  10 Pull-Ups
-  100 Meter Run (all out sprint)

Rest 1 minute between each round.  Score is total time minus 9 minutes (the nine 1 minutes rests)

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook..

CFJS Coach
110217

EMOM 10
15 KBS 53/35
10 Strict Pull-ups

then

100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

CFJS Coach
110117

EMOM 8  
10 Burpees
30 wallball sit-ups

then

AMRAP 7:
12 Back Squats (115/80) 
12 Back Squats (135/95)
AMRAP Back Squats (155/105)
rest 3 minutes
AMRAP 7:
12 Push Press (95/65)
12 Push Press (115/80) 
AMRAP Bench Press (135/95)
rest 3 minutes
AMRAP 7: 
12 Deadlifts (135/95) 
12 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

CFJS Coach
103117

EMOM 10
10 HSPU
12 TTB

Then

“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”


1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

CFJS Coach
103017

EMOM 12
min 1  10 squat snatch 95/65
min 2  10 ring  dips
min 3  10 squat clean 95/65
min 4  10 push-ups

Then

“Power”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)
then
AMRAP 5:
15-12-9
50 M Run
Clean and Jerks (95/65)

CFJS Coach
102117

Saturday is Partner Comp Day !!

AMRAP 22:
80 Wallballs (20/14#)
60 Calorie Row
30 1-Arm KB Snatch (53/35#)
20 Front Squats (135/95#)
100 DU

one works one rest

CFJS Coach
101317

2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

CFJS Coach
101217

Back Squat:
3 Sets of 5
25 minutes

Then

For Time: 
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)

CFJS Coach
101117

 

ThenEMOM 10 

30 Squats
7 Burpees

AMRAP 15:
15 Toes to Bar
12 Dumbbell  or KB Reverse Lunges (50/35)
9 Dumbbell  or KB Clean and Jerks (50/35)

CFJS Coach