WOD 8-1-19

Tabata-
Row
Bike
Ski
Mtn. Climber

WOD 7-31-19

EMOM x 10- 1 PCL + 1 HPCL + 1 Jerk
----------------------------------------------------
6 min AMRAP-
6 PCL
6 S2OH
18 DU

WOD 7-30-19

3 rds-
800 m run
15 pull-ups
20 burpee
*2:00 rest btw rds

WOD 7-29-19

Fsq 4 x 2
—————
2 rds-
50 WB
50 KBS

WOD 7-26-19

“Nancy”
5 rds-
400 m run
15 OHS (95/65)

WOD 7-25-19

”Lynne”

5 rds-

Max effort bench press (BW)

Max effort pull-ups 

2:00 rest btw each rd. 

WOD 7-24-19

EMOM x 5- 3 PSN
EMOM x 5- 2 PSN
---------------------------
"Freddy's Revenge"
5 rds-
5 S2OH (185/135)
10 burpee

WOD 7-23-19

EMOM x 18-
1- 4 Dball over shoulder
2- 15/12 cal AAB
3- 12 T2B

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.

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

WOD 7-15-19

FSq 4 x 5
—————
10-20-30-20-10
WB
SDLHP

WOD 7-12-19

500 m row
Then- 5 rds
8 HSPU
12 KBS
16 sit-ups

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)

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!

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

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!

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!

WOD 7-2-19

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