3-3-3's tag archives

Sunday the 15th of April, 2012

Bench press 3-3-3 (70-80-90%) Trainers choice

Friday the 13th of April, 2012

Power clean 3-3-3 (70-80-90%) Weighted pull-up 3-3-3 Rest as needed “Hang in There” Run 200 meters while your partner hangs from a pull up bar. Repeat for a total of 5 runs & 5 hangs each. For each drop from the bar, perform 5 burpees at the completion of the workout as a team. You are allowed to use only arms to hang, with the exception of one use of the legs per partner. Time is called at the completion of burpees by both team members. Both partners must do all burpees for all...

Wednesday the 11th of April, 2012

A.Push press 3-3-3 (70-80-90%) B. Ring Dips, 3 sets for max reps, rest the balance of 2 minutes Rest as needed C. Six attempts, each for time of: Sprint 200 meters, rest the balance of 2 minutes Record your fastest and slowest times. SCORES

Monday the 9th of April, 2012

Front squat 3-3-3 (70-80-90%) Box Jump 5-5-5, same height as last weeks 5-5-5 Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 One arm push ups, alternating SCORES Midline: 100 GHD sit ups Skill of the week: One Arm Push Up Challenge of The Week: One Arm Push Up  

Friday the 16th of March, 2012

Power Clean 3-3-3+ (70-80-90%) Weighted Chin up 3-3-3, heaviest possible Rest as needed Complete as many rounds as possible in 10 minutes of: Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Sub 3:1 Floor Climb for Rope Climb SCORES *If you didn't get the e-mail update, new Saturday  schedule starts tomorrow- 9am: 305 Workout     10am: WOD.   No more 11am. Happy Hour/Meet Up is this Saturday at the Stage! We are getting started at 8:30pm. Facebook eve...

Sunday the 13th of April, 2012

Bench Press 3-3-3 (70-80-90%) Trainers choice

Sunday the 19th of February, 2012

Bench Press 3-3-3+ (70-80-90%) Rest as needed Coaches Choice!

Friday the 17th of February, 2012

Deadlift 3-3-3+ (70-80-90%) Rest as needed 21-15-9 Wall Ball 20/14 Kettlebell Swing 70/53 Burpee 12 minute time limit SCORES Supplement: 3x10 Glute Ham Raise 3x20 GHD sit up, unbroken

Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES

Friday the 23rd of December, 2011

7 minute ladder Power snatch (95/63) Overhead squat SCORES Rest as needed Deadlift 3-3-3 (70-80-90%) Supplement (Not for time) 50 good mornings or GHD hip extensions Holiday Hours:  Sat, Dec 24th - 9 am only. All members welcome. Sun, Dec 25th - CF305 closed.  All 305 members welcome at CFA1A 11:am   Sat, Dec 31 - 9 am only.  Sun, Jan 1 - closed