I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run
II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%
III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups
I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run
II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%
III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups
Filed under crossfit, fitness, metcon, Power Lifting, strength & conditioning, WOD
I.
2 Rounds
10 Dislocates
10 Push-ups
400m Run/Row
II.
Squat Snatch
5 x 4 @70-85%
III.
EOMOM (16) – 8 Rounds
10 Burpees
8 Ring Dips
Filed under accessory work, crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD
Change of Command
I am now completely relinquishing all management, coaching and programming to Coach Rob and Coach Stacy. I will stand by as IT assistance while the head coaches figure out the blog/social media fun and, as always, in adhoc (or fatherly) basis if anything is needed from me. I started CFGI in April of 2011, and am extremely proud of the amazing community and exemplary coaching staff that has developed. I have nothing but pride and joy. Thank you all so very much. I will always be first and foremost CFGI. I leave you with my last posted WOD, which will be heavy on volume and tough as usual. But it will also include a hero WOD that was first performed in CFGI back in May 2011 as a fond and honorable farewell.
Much Love and Respect, Coach Manolo.
I.
3 Rounds (NFT)
700m Bike
10 Double Kettlebell Sumo Deadlift
7 Push Ups
I.
3 Rounds
20 Cal Bike
100m Sandbag Carry 120/80#
5 Strict Chin-ups
III.
JT
21-15-9
Handstand push-ups
Ring dips
Push-ups
IV.
EMOM (18)
13 Kettlebell Swings 70/53#
13 Box Jump Overs 24/20″
13 GHD Sit Ups
Alternate Movements every Minute.
V.
3 Rounds (NFT)
4 TGU
14 Hip-Extension
45s HS Hold
I.
3 Rounds (NFT)
7 Light Snatch Balance
7 Chest to Bar Pull Ups
14 Calorie Row
II.
Back Squat
Speed Work
8×3 @ 60%
III.
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
IV.
30 Minute Run
Run 15 Minutes out and back.
Try to log distance and pace.
V.
3 Rounds (NFT)
7 Seated Good Mornings
:40s Weighted planks
10 Calf raises
Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, Power Lifting, WOD