Thursday Skills and Drills

Awesome turnout for this evenings Skills and Drills.  Welcome to newbies Justin and Jordan.  Hope to see you guys again.  Nice group photos below.  Post version/number of rounds/thoughts to Comments.

Strength/skill work:  Pullup

WOD:
20 minute AMRAP
Superman:
5 Burpees
10 K2E
30 Double Unders

Superboy:
5 Burpees
5 K2E/Knee Raise
15 DU

Lois Lane:
5  Burpees
5 Knee Raise
5 Tuck Jumps

Wednesday Crash Course

Latest installment of the Crash Course with Fried last evening.  A little threat of rain, but in the end, pretty solid weather.  We introduced the Burgener Warm-up and the High Hang Power Snatch with PVC.  Matt picked it up quickly.  Create momentum and elevation on the bar through the hips.  Arms are along for the ride.  We finished with “7-7-7”.

WOD:
“7-7-7”
For time:
7 rounds of
7 Hang Power Snatch w PVC
7 Overhead Squat w PVC
7 Burpees

Tuesday Skills and Drills

Mike and Kiley came out this evening for a little action in the humidity.  After a warmup we did some skill/strength work on V-Ups and Knees to Elbows.  We then made up a WOD from last week that everybody missed out on; Barbara, a real beauty!  Sorry gents, no photos, my camera is on the fritz. 

WOD:
Superman:
“Barbara”
5 rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Superboy:
5 rounds for time of:
20 Swing Rows
20 Pushups
20 Situps
20 Air Squats

Evening Crash Course

Kicked off the week with the Deadlift session of a Crash Course with Matt “Frizzle”  Fried.  We briefly reviewed the press, push press and push jerk from our last sessionthen introduced the deadlift and sumo deadlift high pull.  We finished the session with a Fight Gone Bad variation of:

WOD:
3 rounds of:
1 minute Air Squats
1 minute Sumo Deadlift High Pull (SDHP) w 15#
1 minute Tuck Jumps
1 minute Push Press w 15#
1 minute Rest

Fried goes Overhead

Fried goes Overhead

This Week’s Schedule – week of Aug 17th

And we’re back live here at CF Metropolis.  This week’s schedule is below.  Had an awesome week back in Maine with a couple of sweet climbing trips to Acadia and Katahdin.  Some Katahdin photos below.  

Morning Sessions:  Tues and Thurs 6:30AM at Pinetum
Evening Sessions:   Tues and Thurs at 7:ooPM at Pinetum
Saturday Bootcamp: 10AM at Pinetum

Please email if you plan to attend.  Look forward to catching up with everybody.