Category: WOD

WOD

4.25.19 Thursday

Strength: Hang Power Cleans WOD Partner 10-1 Front Squats 115/75 Box jumps 24/20 100 m run For time

4.24.19 Wednesday

Strength: Bench Press WOD EMOTM For 18 Mins 1st Min 10 Front Rack Lunges 115/75 2nd Min 8 T2B unbroken 3rd Min 8 Burpee over DB

4.23.19 Tuesday

Strength: Clean and Jerks WOD AMRAP in 18 Mins 200 m run 4 Clean and Jerks 135/95 8 Pull-ups 16 v-ups

4.22.19 Monday

Strength: Back Squat WOD 15 minute clock Buy-in 400 m run w/ 20/14 Med ball Then AMRAP remaining time 20 sit-ups 20 Wall Balls 20/14 10 push-up Releases 10 DB Snatches 50/35

4.21.19 Sunday

Open Gym 1pm – 2:30pm Happy Easter!!

4.20.19 Saturday

9am Nutrition Talk: CFF Members Only 10am Team WOD Class 11:30am Mobility Class Noon – 1pm Open Gym

4.19.19 Friday

Strength: Deadlifts WOD AMRAP in 20 Mins 8 deadlifts 275/185 8 T2B 8 HSPU 8 burpees 18/16 cal Row

4.18.19 Thursday

Strength: Power Cleans WOD: Partner AMRAP in 16 Mins Breakup as needed 10 Power Cleans 135/95 20 Box Jumps 24/20 30 K2C 100 m relay run/row Happy 1st Birthday Hugo!!

4.17.19 Wednesday

Strength: Back Squats WOD EMOTM For 18 Mins 1st Min 10 Front Squats 135/95 2nd Min 10 Overhead step lunges 50/35 3rd Min 20 Double Unders

4.16.19 Tuesday

Strength: Bench Press WOD AMRAP in 17 Mins 5 HSPU 10 DB Snatches 50/35 15 Wall Balls 20/14 200 m run/Row

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