Monday: WOD: CF OPEN 13.1 Modified 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday: Strength: 4 Thrusters EMOM 8 Min WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday: WOD: CF OPEN 13.3 Modified […]
July 1 – July 6, 2019 Read More »
Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco Polo” 3R4T: 21 Pullups 15 Thrusters (115/75 9 HSPU Wednesday: Strength: EMOM 6 Min- 6 Front Squats WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders 20 MB Situps (14/10) Thursday: WOD:
June 24 – June 29, 2019 Read More »
Monday: WOD: 10 WallBalls 10 Pullups 10 Pistols 10 alt. db snatches 5 Rounds then Cash Out: 100 DU Tuesday: WOD: Deadlift Box Jump 21-15-9 reps then: 800 M Run for time Wednesday: WOD: 7 min OHS 3 Rep Max OHS Rest 2 min 7 min AMRAP Burpee Pull ups Thursday: WOD: 100 Double Unders
June 17 – June 22, 2019 Read More »
Monday: 6 Min to find 1 Rep Max Hang Clean Rest 2 Min then- WOD: 25 M Lunge 175 M Run 2 (15′) Rope Climbs 5R4T Tuesday: WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Strength: OddMin: 5 FRONT SQUATS Even Min: 6 HSPU WOD: ” BERTHA” 1 Thruster, 2 Lunges
June 10 – June 15, 2019 Read More »
Monday: WOD: 2 rounds of : 10 snatches (115/75) 12 burpees then 2 rounds of 10 snatches (75/55) 12 burpees 12 min amrap Tuesday: WOD: 10 – 1 Reps of: Deadlift (275/185) Bench Press (155/105) Squat Clean (135/95) Wednesday: Wod: 30 HSPU/30 TTB 30 Cal Row/ 30 DB Box Step overs 30′ rt arm db
June 3 – June 8, 2019 Read More »