081917

Partner Fire 

AMRAP 24
200 M Run
10 Thrusters 95/65
10 TTB
10 Burpees
200 M Row

All work must be split in half (each partner runs each rows) 

CFJS Coach
081817

SOS 

 

AMRAP 18
12 Burpees
21 Box Jumps (24/20)
12 Power Snatch (95/65)
21 Push-ups

CFJS Coach
081517

Holbrook

[RFT] - 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).

CFJS Coach
081417

EMOM
8 TTB
8 Burpees

Then

3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

CFJS Coach
081217

Run Row Lift 

24 Min Partner AMRAP

Run 200
Row 250
10 Deadlifts  225/165

CFJS Coach
081117

3 Rounds:
10 Front Squats (155/105)
20 Pull-Ups
50 Double Unders

CFJS Coach
081017

EMOM 10
10 Strict Pull-ups
ME DU's

27-21-15-9
Kettlebell Snatch (53/35)
Burpees
400 Meter Run

CFJS Coach
080917

Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

30 minutes to complete heavy 1  for each

Then

AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)

 

CFJS Coach
080817

Motor and Boatin

EMOM 15
Min 1 Max Cal Row
Min 2  Max 25 meter sprints
Min 3  (use time to adjust GHD)
Min 4 15 GHD sit-ups
MIn 5 ME KB swing (53/35)

CFJS Coach
080717

Nifty 

3 RFT
30 Box Jumps
20 Wall Ball Sit-ups
10 Push Press 95/65
then
600 M run

CFJS Coach
080517

Clean Break


Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)(115/80)(95/65)
100 Meter Run
*Partner completes full round, then switch*

CFJS Coach
080417

Open Test

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

CFJS Coach
080317

EAT IT

3 RFT
1 Rope Climb
600 M run
40 Kb Swings 53/35
20 Burpees

CFJS Coach
080217

Deadlift
1-1-1-1-1-1-1-1

You should hit your 1 rm by round 6 or 7 

if you are newer spend plenty of time working up to a 1 RM don't worry as much about which round you are on.

30 minutes

CFJS Coach
080117

Good Times

10 Min AMRAP
25 Double Unders (3:1)
10 Burpee Wall Balls (20/14')
Then
5 RFT
10 Burpee Box Jumps (24"/20")
15 Toes to Bars
400m Run

Burpee Wall Balls = do a burpee and then a wall ball

CFJS Coach
073117

Monday Monday

Grace  (30 C&J 135/95 for time with 10 minute cap)
Then
3 Rounds
50 DU
100 M run
50 Air Squats

 

CFJS Coach
072817

ALI

[RFT] - 4 Rounds For Time of:

-  50 Double Unders
-  7 Overhead Squats  @ 95 lbs / 65 lbs
-  3 Rope Climbs  

CFJS Coach
072717

Play Ball

AMRAP 15

50m Farmers Carry 53/35)
100 m run
100 m wall ball run Run (20/14) 
25 Wall balls (20/14)

CFJS Coach
072617

Weightlifting Wednesday

Strict Press – 3x3
Push Jerk – 3x3
Split Jerk – Heavy Single


“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

Ralph Keleher
072517

Lemonade

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max 50 M Sprints
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max 50 M Sprints
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max 50 M Sprints

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Ralph Keleher