Wednesday

Jul 31, 2019

Pre WOD In 15-20 minutes, find your heaviest 1 rep front squat Workout of the Day 10 rounds for time 1 rope climb 5 front squats (65%) 25 double unders


Tuesday

Jul 30, 2019

Workout of the Day 5 rounds for time 400 meter run 30 pushups 30 GHD situps


Monday

Jul 29, 2019

Workout of the Day 2 rounds for time  50 push jerks (#95/#65) 50/35 calorie Assault bike 50 deadlifts (#185/#125) 50 calorie row


Saturday

Jul 27, 2019

Workout of the Day With a partner... 8:00 P1: 400 meter run P2: AMRAP of... 7 pullups 14 wall ball shots (#20/#14) 3:00 rest 8:00 P1: 30/24 cal Assault bike P2: AMRAP of... 7 pushups 14 box jumps (24'/20") 3:00 rest 8:00 P1: 500/400 meter row P2: AMRAP of... 7 burpees 14 KB swings (24kg/16kg)    


Friday

Jul 26, 2019

Workout of the Day In 20 minutes... Complete as many double KB front rack squats as possible *every time you break, complete.. 5 burpees 10 box jumps (24"/20") 15 abmat situps Post WOD 100 banded bicep curls 100 banded tricep extensions


Thursday

Jul 25, 2019

Pre WOD 5 rounds, not for time 10 weighted good mornings 30 flutter kicks Workout of the Day "Death by Dumbell Snatch" 20 minutes as many snatches as possible 1st minute: 2 DB snatches (#50/#35)/5 medball weighted situps (#20/#14) 2nd minute: 4 DB snatches / 5 MB situps 3rd minute: 6 DB snatches / 5 MB situps ...continue adding 2 snatches every minute until you can no longer keep pace with the clock, then reset back


Wednesday

Jul 24, 2019

WOD 8:00 as many rounds as possible 250/200 row 10 kettlebell swings (32kg/24kg) 3:00 rest 8:00 as many rounds as possible 15/10 calorie Assault bike 10 burpees Post WOD 3 rounds 1:00 hollow hold 1:00 front plank shoulder taps :30 R leg glute bridge :30 L leg glute bridge *rest 2:00 between rounds


Tueday

Jul 23, 2019

Pre WOD 5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day CF Games 19.1 15 minutes as many round as possible 19 wall ball shots (#20/#14) 19 calorie row  


Monday

Jul 23, 2019

Workout of the Day 25 minutes as many rounds as possible 5 sandbag clean and jerkd (#85/#60) 10 sandbag stepups (24"/20") 15 /10 calorie Assault bike 200 meter run


Friday

Jul 20, 2019

WOD Every 2:30 for 15:00 7 deadlifts 7 strict press 7 strict knees to elbows Post WOD 4 X 50 banded partner sprint


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