Monday

Monday

Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps

Saturday

Saturday

Pre WOD Double alternating tabata situps/front plank hold Workout of the Day Saturday With a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating,  ex..1/1, 2/2, 3/3 etc… 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of…

Friday

Friday

Pre WOD 4 rounds not for time   Workout of the Day Friday For time: 800 meter run 3 rounds of “explosive Cindy” (C2B pullups/clapping pushups/jumping squats) 400 meter run 3 rounds of “EC” 200 meter run 3 rounds of “EC”  

Thursday

Thursday

Pre WOD 500 single unders for time Every miss, stop and do 10 burpees Workout of the Day Thursday 5 rounds for time: 1 X 30 meter sled drive (#135/#90) 15 box jumps (24″/20″) 10 deadlifts (#185/#115)  

Tuesday

Tuesday

Workout of the Day Tuesday “Schmalls” For time: 800 meter run, then.. 2 rounds of 50 burpees 40 pullups 30 one leg squats 20 kettlebell swings 10 handstand pushups then… 800 meter run   CF Cardio WOD   Partner burpee/med ball run 5 RFT, 14/20 Partner 1 does burpees while…

Monday

Monday

Pre WOD 5 rounds, alternate movements Workout of the Day Monday 5 rounds for time 20 wall ball shots (#20/#14) 200 meter run with med ball

Saturday

Saturday

Pre WOD Tabata situps Workout of the Day Saturday Complete in teams of 2 for time: 50 thrusters (#45/#35) each, alternate as necessary then, load bar to 115/75, without letting it touch ground then, transport bar to 800 m turn around and do 25 pushups each then, transport bar to…

Thursday

Thursday

Pre WOD Take 15 minutes to find your heaviest 1 rep press, then.. EMOM for 8 minutes complete 1 press @ 70% 2 push press 3 push jerks   Workout of the Day Thursday 3 rounds for cal/reps 1:00 row for calories 1:00 box jumps (24/20) 1:00 10 meter shuttle…