Tuesday July 19th 2016
Strength: Deadlift Cluster 5,4,3 rest 10 Sec/rest 2 min x 3 WOD “Christine” 3 RFT Row 500M 12 DL @ Bodyweight 21 Box Jumps (24/20)
Read More »Monday July 18th, 2016
Strength: Tempo Front Squat 5,5,5 @3311 Building – rest 2 min *Try to add weight to last week WOD 10 Min AMRAP 40 DU 20 PullUps 10 Thrusters (115/85)
Read More »Sat July 16th
WOD The CFTC 60 With Partner 60 C2B 60 Wall Ball (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees 1 partner works while other rests Compare to 5/14/2016
Read More »Friday July 15th
Strength 1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat Rest 1:30 x 4 sets WOD For Reps 3 Rounds 1 Min Max Overhead Squats (95/65) 1 Min Max No Push Up Burpee Box Jumps (24/20) 1 Min rest
Read More »Thursday July 14
Strength EMOM x 9 Min Min1: 15 Vups Min2: 20 Hollow Rocks Min3: 20 Hanging Knee Raises WOD For Time 10,9,8,7,6,5,4,3,2,1 Power Cleans (135/95) Burpees Over the Bar
Read More »Wed July 13th
Strength Tempo Front Squats 5.5.5 @ 3311 – Building Rest 2 Min between WOD 4 RFT 25 Wall Ball (20/14) Run 400M
Read More »Tuesday July 12th
Strength PullUp Cluster 3.3.3 rest 10 seconds Rest 2 Min x 3 Add weight if possible WOD 15 Min AMRAP 5 C2B PullUps 10 KBS (70/53) 15 DU
Read More »Monday July 11th
WOD “The Chief” 5 Sets – complete as many rounds as possible in 3 Min of 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1 Min between Sets *Count only fully completed rounds
Read More »Sat July 9th
WOD: with Partner 16 min AMRAP 8 DL (155/105) 6 Hang Power Cleans 4 Shoulder to Overhead *partners alternate full rounds
Read More »Friday July 8th
Strength: Push Press TnG 5,5,5 rest 2 min between WOD: every 4 min x 3 sets 20 wall balls (20/14) 8 Burpees run 200M *record times of each set
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