Wednesday, April 25, 2018

Tuesday, April 24, 2018

Max Clean & Jerk

15 minutes to establish 1-rep Max Clean & Jerk

then

3 rounds for average watts
Row 2 minutes
Rest 4 minutes

Record average watts for each 2 minute row. Then find the average of these scores. (To do this, add the avg watts from each row then divide that total by 3.) Score is (#max C&J) + (average "avg watts"). Post load, average of the average watt scores, and final score to comments. Compare to 4/14/15.

Score = (max C&J) + (Row1+Row2+Row3)
                                                    3

Monday, April 23, 2018

Max Shoulder Press

15 minutes to establish Max Shoulder Press

then

10 minute AMRAP of 
5 pullups
10 Pushups
15 Squats

Score is (max load) x (reps). Post max shoulder press, reps, and score to comments. Compare to 4/13/15.

Sunday, April 22, 2018

Saturday, April 21, 2018

Friday, April 20, 2018

Master Pack 1.0

AGOQ Workout 4
5 minute AMRAP
9 HSPU
6 Burpees
3 Snatches, 115/80

Rest 5 minutes

AGOQ Workout 2
4 rounds for time (15min time cap)
25 Pull-ups
5 Cleans, 155/105

Record reps completed in each workout. If you finish AGOQ Workout 2 within the 15min time cap, your score for that workout will be 120 + time remaining in seconds. For example, if you finish with 30 sec left on the clock, your score for AGOQ Workout 2 will be 150. Final score is total reps completed in both workouts including any bonus reps. Post reps completed in AGOQ Workout 4AGOQ Workout 2, and final score to comments.

To see more about the Age Group Online Qualifier, Click Here! The scales we are using in today's WOD are for the 60+ age group on the CF Games site!

Thursday, April 19, 2018

FatBar Hang-to-Overhead

5 rounds for total pounds
1 minute FatBar Hang-to-Overhead using load of your choice
2 minutes Rest

then

Two 5-minute AMRAPs with 3 minute Rest between AMRAPs.
30 Double Unders
15 Jumping Squats

Score is (avg pounds lifted per minute) x (total reps completed). Post avg load, total reps, and score to comments.