WOD 092517 MONDAY

SPOTS ARE FILLING UP FAST, MAKE SURE TO REGISTER AND THEN EMAIL ELYCEROY@GMAIL.COM WITH TEAM NAME AND PARTICIPANTS NAMES.  REGISTRATION LINK BELOW 

https://www.eventbrite.com/e/barbells-for-boobs-at-cfcm-tickets-37897760221?aff=eac2

Rx+
AMRAP 20
40 WALLBALL (20/14)
30 TTB
20 POWER CLEAN (135/95)
10 BMU

Rx
AMRAP 20
40 WALLBALL (20/14)
20 TTB
20 POWER CLEAN (115/75)
10 JUMPING BMU/C2B

FITNESS
AMRAP 20
40 WALLBALL (14/10)
30 K2W
20 POWER CLEAN (95/65)
10 BANDED PULL UP/C2B

Posted by admin 0 Comments September 24, 2017

WOD 092417 SUNDAY

Come down at 10am for the athlete of the month wod!!!

SPARTAN 9:00-10:00
10-9-8-7-6-5-4-3-2-1
stone to shoulder
bar muscle up/C2B/ jump C2B
tire flip
burpee box jump over
200m run after each round

ATHLETE OF THE MONTH 10:00-11:00
10 rounds for time
Rowling (100 meters)
X burpees (depending on Rowling score)
50 double unders
10 box jump overs 30/24
5 dead lifts 315/225
*Whatever Rowling score is they subtract that from 100 and will complete that amount of burpees, unless they score 100 exactly then that would be 0 burpees.

Posted by admin 0 Comments September 23, 2017

WOD 092317 SATURDAY

For Time in Teams of 2:
800m run w partner
80 partner weight sit up
50 DB snatch
80 partner weight sit up
40 DB snatch
80 partner weight sit up
30 DB snatch
Rx+ (MB 20/14 – DB 50/35) Rx (MB 20/14 – 40/25) F (MB 14/10 – DB 35/20)

Posted by admin 0 Comments September 22, 2017

WOD 092217 FRIDAY

STRENGTH
10 sets
2 clean pull
1 power clean
1 squat clean
*building to heavy weight to be used in all movements*
*reset allowed*

WOD
Rx+
50/35 cal row
50 thruster (95/65)
10:00 cap

Rx
40/30 cal row
50 thruster (75/55)
10:00 cap

Fitness
30/25 cal row
50 thruster (55/45)
10:00 cap

Posted by admin 0 Comments September 21, 2017

WOD 092117 THURSDAY

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

“Michael”
3 RFT
800m Run
50 Hip Extension
50 Ab Mat
*25:00 Cap*

Posted by admin 0 Comments September 20, 2017

WOD 092017 WEDNESDAY

WOD/STRENGTH
Back Squat:
Build to a Heavy Single
Then:
10 Reps @ 80%
1 Rep @ 90%
20 Reps @ 70%
1 Rep @ 90%
30 Reps @ 60%

*All percentages based off of Heavy Single*
*Goal is to perform each set unbroken*

Posted by admin 0 Comments September 19, 2017

WOD 091917 TUESDAY

STRENGTH
EMOM 12
2 Power Snatch
*Ascending every minute*

WOD
Rx+/Rx
21-18-15-12-9-6-3
Power Snatch (95/65)(75/55)
Pull Up

Fitness
21-18-15-12-9-6-3
Power Snatch (55/35)
Jumping Pull Up

Posted by admin 0 Comments September 18, 2017

WOD 091817 MONDAY

WOD
5 RFT
400M RUN
10 BENCH PRESS
Rx+ (155/105) Rx (135/95) F (115/75)

CASH OUT
3 RFQ
20 GHD/30 AB MAT
10 STRICT TTB/10 STRICT K2W
20 HIP EXT/30 SUPERMAN

Posted by admin 0 Comments September 17, 2017

WOD 091717 SUNDAY

SPARTAN
7 ROUNDS
50m BEAR CRAWL
20 KB SWING (1.5/1)
10 BURPEE PULL UP
20 KB FRONT RACK REVERSE LUNGE

SUNDAY FUNDAY
Rx+
EMOM 21
min 1: 15/10 cal row
min 2: 12 burpee over bar
min 3: 9 STOH (185/125)

Rx
EMOM 21
min 1: 12/8 cal row
min 2: 10 burpee over bar
min 3: 9 STOH (135/95)

FITNESS
EMOM 21
min 1: 8/6 cal row
min 2: 8 burpee over bar
min 3: 9 STOH (115/75)

Posted by admin 0 Comments September 16, 2017

WOD 091617 SATURDAY

BRING A FRIEND DAY!!!

WOD
Rx+/Rx
In Teams of 2
AMRAP20
40 Box Jumps (24/20″)
40 WallBalls (20/14#)
40 Ring-Dips
*One person moving at a time*

Fitness
In Teams of 2
AMRAP20
40 Box Jumps or Step Ups (24/20)
40 WallBalls (24/10)
40 Ring-Dips using feet for assistance
*One person moving at a time*

ACCESSORY
100 partner sit up with med ball

Posted by admin 0 Comments September 15, 2017

WOD 091517 FRIDAY

WOD
Rx+
“Bar Fight”
2017 Masters WOD:
For Time:
50 CTB Pull-Ups
40 Toe-2-Bar
30 Clean & Jerk (205/145#)

Rx
“Bar Fight”
2017 Masters WOD:
For Time:
30 CTB Pull-Ups
20 Toe-2-Bar
30 Clean & Jerk (185/125#)

Fitness
“Bar Fight”
2017 Masters WOD:
For Time:
30 Pull-Ups
20 Toe-2-Bar
30 Clean & Jerk (135/95#)

Posted by admin 0 Comments September 14, 2017

WOD 091417 THURSDAY

STRENGTH
EMOM 10
3 Bench press @ 80%+

WOD
Rx+
5 Rounds:
2min. Clock:
Run 200m
Max Effort Row (cals)
2:00 rest between rounds

Rx
5 Rounds:
2min. Clock:
Run 100m
Max Effort Row (cals)
2:00 rest between rounds

Fitness
5 Rounds:
2min. Clock:
Row 250m
Max Effort Row
2:00 rest between rounds

Posted by admin 0 Comments September 13, 2017

WOD 091317 WEDNESDAY

Rx+
15min. AMRAP
20 Double Unders
10 Kettlebell Swing (70/53#)
5 Handstand Push-Ups (Strict or Kipping)

Rx
15min. AMRAP:
20 Double Unders
10 Kettlebell Swing (53/35#)
5 HSPU (kipping)

Fitness
15min. AMRAP:
20 Double Unders
10 Kettlebell Swing (35/25#)
5 Pike Push Up

ACCESSORY
4 rounds for quality
20 hollow rock
20 hip extension/hollow rock

Posted by admin 0 Comments September 12, 2017

WOD 091217 TUESDAY

STRENGTH
5×3 deadlift @ 75-80% 1 RM

WOD
50 box jump (24/20)
40 DL (185/125)(135/95)(115/75)
40 burpee
30 DL
30 burpee
20 DL
20 burpee
10 DL
10 burpee
*15:00 time cap

Posted by admin 0 Comments September 11, 2017

WOD 091117 MONDAY

WOD
Rx+
3 rounds
100ft. OH walking lunge (50/35)
30 GHD sit up
400m

Rx
3 rounds
100ft. OH walking lunge (35/20)
20 GHD sit up
400m run

Fitness
3 rounds
100ft. OH walking lunge (20/10)
30 ab mat sit up
400m run

STRENGTH
3 sets
1 min max reps
DB bench press (same DB from wod)
1:00 rest

Posted by admin Comments Off on WOD 091117 MONDAY September 10, 2017

WOD 091017 SUNDAY

SPARTAN
AMRAP 25
buy in:
1 mile run w DB (45/25)
then
12 pull up
12 db ground to OH
12 OH lunge step (6 right 6 left)

SUNDAY FUNDAY
for time
800m run
20 wall ball
20 burpee
600m run
15 wall ball
15 burpee
400m run
10 wall ball
10 burpee
200m run
5 wall ball
5 burpee

Posted by admin Comments Off on WOD 091017 SUNDAY September 09, 2017

WOD 090917 SATURDAY

STRENGTH
Every :90 x 10
2 Power Clean + 2 Thrusters
*Ascending each minute*

WOD
For Time:
Buy In:
Rx+ 25/18 cal bike Rx 20/13 cal bike F 15/8 cal bike

21-15-9
Thruster
Power Clean
(115/75)(95/65)(75/45)

Cash Out:
Rx+ 25/18 cal bike Rx 20/13 cal bike F 15/8 cal bike

Posted by admin Comments Off on WOD 090917 SATURDAY September 08, 2017

WOD 090817 FRIDAY

WOD
In Teams of 3:
AMRAP 20
Station 1:
Row for Max Meters
Station 2:
100 TTB
200 KB Swing (Rx+/Rx: 53/35)(F: 35/25)
300 Push Up

*1 person is always rowing
*2 people are always at Station 2
*At Station 2, 1 person is working 1 person is resting
*Once Station 2 is complete, all 3 athletes can move to the rower for the remaining time

POST WOD ACCESSORY
Farmer’s Walk Runs:
In same teams
50m walk/run relay
*max length in 5 minutes

Posted by admin Comments Off on WOD 090817 FRIDAY September 08, 2017

WOD 090717 THURSDAY

WOD
For Time
75 Power Snatch (75/55)(65/45)(55/35)
50 OHS
25 OH Lunge Step

ACCESSORY
Handstand Walk 100m
*1 attempt every 5m increment
*HS hold or Wall Walk for scaling options

Posted by admin 1 Comment September 06, 2017

WOD 090617 WEDNESDAY

STRENGTH
10:00 to build to heavy double push press from the floor

WOD
3 rounds
3:00 clock
400m Run
Max Pull Up in Remaining Time
1:00 Rest
3:00 Clock
400m Run
Max Push Press in Remaining Time (155/105)(135/95)(95/65)

Posted by admin Comments Off on WOD 090617 WEDNESDAY September 05, 2017

WOD 090517 TUESDAY

WOD
For Time
40 Back Squat (135/95) (115/75)(95/65)
20 Burpee Box Jump Over
1:00 Rest
20 Burpee Box Jump Over
40 Back Squat

ACCESSORY
3×10 Bent BB Row
3×10 Step Up

Posted by admin Comments Off on WOD 090517 TUESDAY September 04, 2017

WOD 090417 MONDAY

The gym will be closed all day today!

Posted by admin Comments Off on WOD 090417 MONDAY September 03, 2017

WOD 090317 SUNDAY

Just a reminder the gym will be closed on Monday 

SPARTAN WOD 9:00-10:00am
STATION 1
AMRAP 10
200m run
2 rope climb
10 alt DB snatch (50/35)

STATION 2
AMRAP 10
15 plate ground to OH (45/25)
20 OH lunge step w plate
10 burpee to plate

STATION 3
AMRAP 10
4 tire flip
8 push up
12 air squat

SUNDAY FUNDAY 10:00-11:00am
8 RFT
25 wall ball (20/14)
20 OH lunge w med ball
15/10 cal bike/row (rx 12/8) (f 10/7)

Posted by admin Comments Off on WOD 090317 SUNDAY September 02, 2017

WOD 090217 SATURDAY

Just a reminder that on Monday (Labor Day) the gym will be closed

WOD
AMRAP 20
teams of two
AMRAP 20
5 burpee box jump over (20/14)
7 hang DB cluster (50/35)(45/25)(35/20)
9/7 cal row
*1 partner completes a full round before alternating

CASH OUT
40 DB manmakers w partner (i go, you go)

Posted by admin Comments Off on WOD 090217 SATURDAY September 01, 2017

WOD 090117 FRIDAY

STRENGTH
5 rounds for quality
3 Muscle Clean + 1 Strict Press

METCON
Rx+
21 Power Clean (185/125)
9 Rope Climb
15 Power Clean
6 Rope Climb
9 Power Clean
3 Rope Climb

Rx
21 Power Clean (135/95)
6 Rope Climb
15 Power Clean
4 Rope Climb
9 Power Clean
2 Rope Climb

Fitness
21 Power Clean (115/75)
3 Rope Climb/6 Sit to Stand
15 Power Clean
2 Rope Climb/4 Sit to Stand
9 Power Clean
1 Rope Climb/2 Sit to Stand

Posted by admin Comments Off on WOD 090117 FRIDAY August 31, 2017

WOD 083117 THURSDAY

METCON
For Total Reps:
AMRAP 3
Death By 10m Run
AMRAP 3
Burpee
AMRAP 2
Death By 10m Run
AMRAP 2
Burpee
AMRAP 1
Death By 10m Run
AMRAP 1
Burpee

Posted by admin Comments Off on WOD 083117 THURSDAY August 30, 2017

WOD 083017 WEDNESDAY

PRE WOD STRENGTH
Building On the Minute
Min 0-5:00 Shoulder To Overhead
Min 5-10:00 Front Squat
Min 10-15:00 Deadlift

METCON
20 Deadlift (Rx+ 315/225) (Rx 275/185) (F 225/135)
30 Front Squat (Rx+ 225/155) (Rx 185/125) (F 135/95)
40 STOH (Rx+ 135/95) (Rx 115/75) (F 95/65)
50 Thrusters (Rx+ 45/35) (Rx 35/25) (F 25/15)
500m Row

Posted by admin 1 Comment August 29, 2017

WOD 082917 TUESDAY

 

METCON
3-3-3-3-2-2-2-1-1-1-1
Squat Clean & Jerk

MIDLINE WORK
3 rounds not for time
:30 Superman Hold
15 Banded Side Step (each leg)
15 Banded Pull Apart (overhead/front of head/at waist)
:30 Hollow Hold

Posted by admin Comments Off on WOD 082917 TUESDAY August 28, 2017

WOD 082817 MONDAY

METCON
Tabata This!
Tabata Row (cal)
1:00 rest
Tabata Air Squat
1:00 rest
Tabata Pull-Up
1:00 rest
Tabata Push Up
1:00 rest
Tabata Sit-up

*Tabata interval is :20 of work and :10 rest for 8 intervals*

STRENGTH CASH OUT
3×15 DB Hang Muscle Clean & Press

Posted by admin Comments Off on WOD 082817 MONDAY August 27, 2017

WOD 082717 SUNDAY

SPARTAN CLASS
:90 each station :30 rest
burpee pull up
alt kb clean and press
cal row
alt stone to shoulder w squat
prowler push (90#/50#)
x3

SUNDAY FUNDAY
100du
5 clean and jerks 185/135
80 air squats
5 clean and jerks
60 t2b
5 clean and jerks
40 pull-ups
5 clean and jerks
20 hspu
5 clean and jerks

Posted by admin Comments Off on WOD 082717 SUNDAY August 27, 2017

WOD 082617 SATURDAY

Come on in to any class today for Elyces Coaches spotlight workout!

Roy Rage
21-15-9
deadlifts (225/185)
box jumps (24/20)
5 minute rest then,
10:00 to find 1RM deadlift

Posted by admin Comments Off on WOD 082617 SATURDAY August 26, 2017