WOD 6-29-17

EMOM x 10- 2 PCL
EMOM x 10- 1 Sq CL
---------------------------------
A- 3 x 5 bench press
B- 3 x 10 barbell row

WOD 6-28-17

Strict Press 5 x 3
-------------------------
200 m run
15 unbroken thrusters (HAP)
15 AKBS (HAP)
15 bar facing burpees
15 OHS
200 m run

WOD 6-27-17

EMOM x 10- 1 SN
----------------------------
10 min AMRAP-
6 DB FR lunge
6 DB weighted step-ups
6 ring push-ups

WOD 6-26-17

EMOM x 18-
1- 2 DL (HAP)
2- 6 strict pull-ups
3- 18 WB

WOD 6-23-17

"JACK"
20 min AMRAP-
10 P.Press (115/85)
10 KBS (53/85)
10 box jumps (24/20)

WOD 6-22-17

Row 2K
*rest 3:00
Run 1 mile
*rest 1:00
100 ab mat sit-ups

WOD 6-21-17

Press 5 x 3
-------------------
9-15-21
FR lunge
HRPU
DU (x2) 18-30-42

WOD 6-20-17

EMOM x 18-
1- 2 rope climbs
2- 12 MB CL
3- 40 m 1 arm OH KB carry

WOD 6-19-17

EMOM x 10- 1 PSN + 1 OHS
----------------------------------------
4 rds-
400 m run
10 PSN
8 C2B

WOD 6-16-17

Partner WOD:
15 min AMRAP-
P1- 300 m run
P2- 15 PSN
       21 pull-ups
       15 goblet sq
       21 push-ups

WOD 6-15-17

5 x 3 SN grip DL
------------------------
A- 3 x 20 Bulgarian Split Sq (w/ Dball)
B- 3 x 12 WB wall throws

Throwback Thursday- Mommy's at the "Molly"

WOD 6-14-17

Strict Press 5 x 4
-------------------------
21-18-15-12
FSq
Burpee
T2B

WOD 6-13-17

EMOM x 18-
1- 2 bar MU
2- 6 HSPU (strict or defecit if able)
3- 12 KBS

WOD 6-12-17

EMOM x 4- 3 PCL
EMOM x 4- 2 PCL
EMOM x 4- 1 PCL
----------------------------
5 rds-
5 S2OH
10 box jumps

WOD 6-9-17

*50 DU
3 rds of-
5 DBall over shoulder
10 pull-ups
10 push-ups
*50 DU

WOD 6-8-17

8 x 200 m run
*2-3 min rest btw

"Murph" in action

WOD 6-7-17

Strict Press 5 x 4
-------------------------
8 min AMRAP-
8 P. Jerk (135/95)
12 T2B

WOD 6-6-17

EMOM x 21
1- 40 m sled pull
2-  8 ring dips
3- 16 MB sit-ups
*complete 7 rds before rotating

WOD 6-5-17

EMOM x 12- 2 cleans
------------------------------
40-30-20-10
WB (20/14)
Box jump (24/20)

Reminder: CFK kicks off tomorrow! Primary, intermediate
and PreK age groups.

WOD 6-2-17

Final Regional WOD 2017-
(30/25) AAB cals
20 burpee box jump overs (30/24)
10 DBall over shoulder

Congrats, Aubrey on being our May member of the month!
Keep working hard- its definitely paying off!