160104_CFCM-31

Wednesday, December 21 2016

Workout of the Day   METCON / CONDITIONING: 3 rounds for Time of: 800m Run 10 Muscle-Ups 50m OH Walking Lunge 45/35# 100 Double Unders Rest 3 min   BEYOND THE WHITEBOARD

160726_CFCM-146

Tuesday, December 20 2016

Workout of the Day STRENGTH / SKILL: In 15 minutes of: Push JerkĀ 1-10-1-20-1-30 reps METCON / CONDITIONING: 5 Rounds of: 5 Squat Clean 185/130# 10 Bar Facing Burpee 20 Box Jumps 24/20″ Rest 2 minutes *Cap = 23 minutes   BEYOND THE WHITEBOARD

160726_CFCM-134

Monday, December 19 2016

Workout of the Day STRENGTH / SKILL: In 15 minutes of: Back squat 1-10-1-20-1-30 reps   METCON / CONDITIONING: 5 Rounds for Time of: 32 Calorie Row 16 Chest-to-Bar Pull-Ups 8 Strict Handstand Push-Ups Rest 2 minutes *Cap = 23 minutes   BEYOND THE WHITEBOARD

160726_CFCM-81

Sunday, December 18 2016

Workout of the Day METCON / CONDITIONING: Max rounds in 5 minutes of: 3 Power Snatch 120/90# 6 Overhead Squat 120/90# 9 Bar-Facing Burpees 54 Double Unders Rest 90 seconds. Repeat for a total of 3 cycles   then… 5min ALAP L-Sit *Accumulated time   BEYOND THE WHITEBOARD

Friday, December 16 2016

Workout of the Day METCON / CONDITIONING: AFAP of: 21 Fat Bar Toes-to-Bar 21 Thruster 95/65 Rest 3min AFAP of: 15 Fat Bar Toes-to-Bar 15 Thruster 95/65 Rest 2min AFAP of: 9 Fat Bar Toes-to-Bar 9 Thruster 95/65   BEYOND THE WHITEBOARD