ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

FIND US
  • w-facebook

 CFI&S, 1.34 LLC. Proudly created with Wix.com

September 30, 2017

Strength:

4 sets of the following complex (unbroken)

-2 strict press

-4push press

-6push jerks

WoD:

12:00 AMRAP

-12 CTB pull-ups

-9 burpee box jumps 24/20

-6 power cleans 135/95

September 30, 2017

WoD:

10:00 AMRAP

10 air squats

10 KBS 2/1.5

10 Russian twists 25/15 (plate)

Conditioning:

5x250 rowing sprints

September 30, 2017

WoD:

10 rounds for time of:

5 Deadlift 225/185

10 T2B

5 Handstand push-ups

September 30, 2017

WoD:

Oly:

Power clean to push jerk

10×1 @ 80% 1RM

WoD:

EOMOM 14:00

3 Thrusters 135/95

5 Back squats 135/95 (from the floor)

September 30, 2017

Wod: 

10RFT w/ a partner

40 DU

16 KB snatch 1.5/1

30 sit-ups

Once complete

Accumulate 4:00 HS hold

(Time stops after HS time is fulfilled)

September 30, 2017

Strength:

4 sets of the following complex (unbroken)

-2 strict press

-4push press

-6push jerks

WoD:

12:00 AMRAP

-12 CTB pull-ups

-9 burpee box jumps 24/20

-6 power cleans 135/95

September 30, 2017

WoD:

10:00 AMRAP

10 air squats

10 KBS 2/1.5

10 Russian twists 25/15 (plate)

Conditioning:

5x250 rowing sprints

September 30, 2017

WoD:

15 rounds for time of:

5 Deadlift 225/185

10 T2B

5 Handstand push-ups

September 30, 2017

WoD:

Oly:

Power clean to push jerk

10×1 @ 80% 1RM

WoD:

EOMOM 14:00

3 Thrusters 135/95

5 Back squats 135/95 (from the floor)

September 24, 2017

WoD:

5 RFT:

20 Toes to Bar

15 Russian KB Swings 2/1.5

KB Snatch 2/1.5

1:00 Plank Hold (accumulated)

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

December 8, 2019

December 8, 2019

December 8, 2019

December 8, 2019

December 7, 2019

December 1, 2019

December 1, 2019

December 1, 2019

December 1, 2019

November 30, 2019

Please reload

Archive