Tabata Mash up

20:10x8 of the following

KB Swings @1.5pood/1pood

Burpees

Waiters lunges@45#/25#plate

Double Unders

Rest 1 min

Run 500m

Your score is your total reps minus the seconds from the run.

Example:

Reps cpmpleted=350

Run=2min (120)

Score=230

Miami Endurance:

Rest Day

Suggested Reading

The Importance of Girls Going Heavy

Front Squat

3-3-3 (70%,80%,90%-F)

Rest then

"Fat Fran"

15-12-9 reps for time of:

Thrusters @135#/80#

Weighted Pull ups @45#/20#

Miami Endurance:

5x Intervals

3+ Hours After CFNMB WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Comments: Get your goals lined up because CFNMB is going to start featuring the "athlete of the month".

Beach Wod

There will be a workout at Newport beach @9am. This class is free and open to people of all levels of fitness. Make sure you bring plenty of water and sunscreen. We are carpooling from CFNMB at 8:30am. See you there.

**There will be no class at the gym today**

Comments: We had a great kids class on Saturday. There was great effort and focus by all participating. Smiles everywhere you looked.

For time in teams of 3:

100 Ground to Overhead @115#/75#

100 Box Jumps @24"/20"

100 Pullups

100 KB Snatches @1.5pood/1pood

100 Burpees

At the same time: Row a 4k

Two athletes can be moving at the same time, however, one athlete must be on the rower until the entire 4k is completed. With the other movements, one of the three remaining athletes can move at a time. You must complete all 100 reps of one movement, before moving to the next. After the 4k is completed, two athletes can move at once to finish the remaining 100 rep movements. If the 100 rep movements are done, but the 4k row is not finished, time will continue to run until the 4k is completed. Teams should be all Rx or all scaled

Suggested reading

-If you can’t thruster at least 190 pounds, you shouldn’t be doing “Fran” with 95.

5-5-5 (65%-75%-85%F)

AMRAP 10

5 Pull ups

7 Hang Power Cleans @ 95#/65#

9 Back Squats @ 95#/65#

Post:

3 x 20  seated med ball twist

3 x 15 side bends/ea side @35#/20#

Comments: Labor Day Beach WOD at 9:00AM at Pier Park in Sunny Isles!!! There will be NO classes at CFNMB on Monday, we will meet at CFNMB at 8:30AM to carpool to Pier Park because of the limited parking.

"Take it with you"

For time:

Med ball carry @20#/14#

DB/KB carry @35#/15#

Sandbag carry @60#/30#

Farmers carry @40#/20# each

DB/KB carry @35#/15

Med ball carry @20#/14

-Distances to be announced

Miami Endurance:

Rest day

Comments: Remember, remember the month of Strictember...

Bench Press

5-5-5 (65%-75%-85%-F)

rest then

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull @75#/55#

Push jerk @75#/55#

Miami Endurance:

Tabata

3+ Hours After  CFNMB WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

Comments: 

30-25-20-15-10 reps for time of:

Burpees

Box jumps @24"

Toes to bar

Post:

Max load Hang Squat Snatch 3-3-3

Max reps 1 min Push ups

Comments: We will be starting "No-kiptember" on the 1st.  For the month of September ALL pull ups will be performed strict. If you use assistance bands you will use one with less resistance. For example: If you use-blue and red=blue, blue=red etc.

Front Squat

5-5-5 (65%,75%,85%-F)

rest then,

Five rounds for time of:

5 Squat clean thrusters @135#/85#

10 Chest to bar pull-ups

Comments: Labor day weekend beach wod is on!  Details to follow

"Fight Gone Bad"

3 rounds of 1 minute of work at each station with 1 minute rest between rounds of:

Wall ball shots

SDHP @75#/55#

Box jump @20"

Push Press @75#/55#

Row for calories

Points are accumulated by adding reps and calories at the end of all 3 rounds. There is a continuously running clock and no rest between exercises.

Comments: Get your fgb numbers and see where you need to improve for FGB 5 in September.