Sunday, July 21, 2019

WOD 7-22-19

F.Sq 4 x 3
---------------
15-12-9
thruster (75/55)
box jump (24/20)
*rest 2:00
9-12-15
box jump
thruster



WOD 7-19-19

10-9-8-7-6-5-4-3-2-1
KB waiter's sq
T2B
*20 DU after each rd.


Wednesday, July 17, 2019

WOD 7-18-19

5 x 500 m row
*2:00 rest btw

We've kicked off another fabulous week of summer CFK!

WOD 7-17-19

EMOM x 10- 1 PSN + 1 HPSN
--------------------------------------------
4 rds-
12 DB SN
24 DB FR lunge

WOD 7-16-19

Every 2:00 x 10 rds-
Odd rds- 100 m run + 15 burpees
Even rds- 100 m run + 15 ring row

Sunday, July 14, 2019

Friday, July 12, 2019

Wednesday, July 10, 2019

WOD 7-11-19

Sumo DL 3-3-3-3-3
—————————
A- 4 x 10-12 reverse lunge
B- 4 x 1 rope climb
C- 4 x 50 m 1 arm farmer carry

WOD 7-10-19

5 x max strict pull-up
——————————
3 x 4:00 AMRAP
100 m run
7 pull-ups
11 WB (30/20)

Monday, July 8, 2019

WOD 7-9-19

EMOM x 20-
1- 15/12 AAB cal
2- 12 burpees
3- 40 sec. plank hold (hands)
4- 18 SDLHP (70/53)

Lifting faces on!

Sunday, July 7, 2019

WOD 7-8-19

EMOM x 10- 1 CL + 1 Fsq
————————————
7 min AMRAP-
1-1, 2-2, 3-3, etc...
Hang Sq CL & J
T2B


Thursday, July 4, 2019

WOD 7-5-19

40/30 cal AAB
Then- 5 rds
10 HSPU
10 T2B
30 DU

We hope everyone had a safe and happy Independence Day!

Tuesday, July 2, 2019

WOD 7-3-19

EMOM x 10- 2 HPSN
------------------------------
7 min AMRAP-
7 HPSN
7 OHS
7 burpee

Don't fret guys. Remember QUALITY is more important
than weight. Practice makes progress after all!

Monday, July 1, 2019

WOD 7-2-19

EMOM x 18-
1- 200 m run
2- 7 dball over shoulder
3- 14 pull-ups