Tuesday

Jul 31, 2017

Pre WOD n 20 minutes, find your heaviest 1 rep clean Workout of the Day 10 minutes as many rounds as possible 10 jumping lunges 10 DB snatches (#50/#30)


Saturday

Jul 29, 2017

Workout of the Day With a partner.. 6:00 AMRAP P1: 200 meter run P2: KB swings (24kg/16kg) 2:00 rest 6:00 AMRAP P1: 250 meter row P2: goblet squats 2:00 rest 6:00 AMRAP P1: 25 walking lunge steps P2: pushups 2:00 rest 6:00 AMRAP P1: 10 burpees P2: med ball cleans (#20/#14)


Friday

Jul 28, 2017

Pre WOD Romanian deadlift 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 cal row Odd: 1 rounds of "Cindy" (5 pullups/10 pushups/15 squats)  


Thursday

Jul 27, 2017

Pre WOD 1 mile run for time Workout of the Day For time 50-40-30-20-10 10-20-30-40-50 Barbell curls (#45/#35) Kettlebell swings (24kg/16kg)  


Wednesday

Jul 26, 2017

Workout of the Day "Death by Squat Clean" Every minute on the minute for 20 minutes 1st min: 1 squat clean (#135/#95) 2nd min: 2 squat cleans 3rd min: 3 squat cleans etc........ When you can no longer complete the required number of cleans within the minute, reset back to 1 rep and start climbing again Post WOD 40 barbell rollouts


Tuesday

Jul 25, 2017

Pre WOD Every minute on the minute for 14 minutes Even: 5 strict or weighted pullups Odd: 5 strict press Workout of the Day 20 minutes as many rounds as possible 10 sandbag cleans (#80/#65) 20 sandbag squats 30 abmat situps 40 double unders


Monday

Jul 24, 2017

Workout of the Day "Dallas 5" Complete for max reps/calories 5:00 burpees 1:00 rest 5:00 7 deadlifts (#155/#105) / 7 box jumps (24"/20") 1:00 rest 5:00 Turkish get ups (#40/#30) 1:00 rest 5:00 7 power snatch (#75/#55) / 7 pushups 1:00 rest 5:00 row for calories


Friday

Jul 21, 2017

Pre WOD Every minute on the minute for 10 minutes 5 L -pullups 10 banded pushups Workout of the Day 20 minutes as many rounds as possible 40 meter bear crawl sandbag drag (#80/#65) 400 meter run


Thursday

Jul 20, 2017

Pre WOD Ball up, lower through front lever 5 X 3-5 Workout of the Day CF Games Open 17.5 10 rounds for time 9 thrusters (#95/#65) 35 double unders


Wednesday

Jul 19, 2017

Workout of the Day 10:00 1500/1200 meter row AMRAP hand release pushups 8:00 1200/900 meter row AMRAP hand release pushups 6:00 900/700 meter row AMRAP hand release pushups 4:00 600/450 meter row AMRAP hand release pushups 2:00 300/200 meter row AMRAP hand release pushups Score total pushups  


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