517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday March 27- Friday March 31, 2017

 

Monday

OTM x as long as possible

4 deadlifts

3 hang power cleans

2 front squats

1 jerk

men start at 95 women start at 65. Men add 20 lbs and women Add 10 lbs every two minutes. Minimum start weights 75/45

 

no minimum time. Max: 20 mins. Done when work isn’t completed in the minute. MUST add weight every 2 mins.

Finisher (exactly 5 mins after cashing out on complex) : 500m row 10 laps mini sled AFAP!!!  5:00 elite 7:00 pro 9:00 intermediate

BBG: BTNSGPP + OHS + snatch balance max in 10 mins

 

Tuesday

for time:

75 HSPU *

OTM 20 dubs

BBG: Back Squat 4×9 @70%

 

Wednesday

“Amanda”

9-7-5

squat snatch 135/95

ring muscle ups

finisher: exactly 5:00 after you finish Amanda.  30 cal airdyne 5 laps mini sled. elite 2:00 pro 2:30 intermediate 4:00

BBG: 3-position clean + 1 jerk to heaviest in 10:00

Thursday

5 rounds for time:

50 dubs

20 bench press A. 155/105

10 weighted pullups 45/25 use dip belt(scale to strict or strict assisted)

cap: 20:00

finisher : exactly 5:00 after wod, 150 sit-ups for time elite 4:00 pro 5:00 intermediate 6:00

BBG: 3 pos snatch to heaviest in 10:00

 

Friday

as far as possible in 18:00 (start over if finished)

2k row

50 DB snatches 50/35  alternating

40 toes to bar

30 DB snatches 50/35 alternating

20 pistols alternating

10 DB snatches 50/35 alternating

 

Finisher: exactly 5:00 after the wod, 50 burpees for time. Elite 2:00 pro 2:30 intermediate 3:00

BBG: back squat 5×7 @75%

 

Monday March 20 2017

For time:

100 thrusters for time  95/65 **

** 20 dubs otm. Start with dubs

16 minute cap

 

 

Friday march 10, 2017

there will not be a 6:30 pm class tonight, but we still have 4:30 and 5:30 pm classes! So come in early for some snatches and pullups! For the wod, it will  be for time with a 24 minute cap, and no weight increases. If you choose to do weight increases, you must try as RXd or the scaled loads CFG has provided. Otherwise just pick a challenging load and try to finish within the cap.

Wod:

17.3

24 minute cap

3 rounds

6 C2B

6 squat snatch

3 rounds

7 chest to bar

5 squat snatch

3 rounds

8 chest to bar

4 squat snatch

3 rounds

9 chest to bar

3 squat snatch

3 rounds

10 chest to bar

2 squat snatch

3 rounds

11 chest to bar

1 squat snatch

again, wod class will not do this exactly the way CFG has it written. You will select a load, and stick with that load for the duration. There will be no saved by the bell either, until the 24 minute mark that is. This wod is for time, with a 24 minute cap. Have fun.