Workout of the Day
Monday 07.07
Strength/Skill/Buy-In: Movement review WOD: "The Seven" 7 RFT 7 HSPU 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/155 7 Burpees 7 KBS 70/53 7 Pull-ups HAPPY WODDING!
Friday 07.04
HAPPY INDEPENDENCE DAY!! There is only a 10 am class today. WOD is a surprise. 😉 Enjoy the holiday as best you can, I hear it's gonna be a wet day. 🙂 HAPPY WODDING!!
Thursday 07.03
Strength/Skill/Buy-In: Coach's Choice WOD: {2008 CF Games} 5RFT 5 Deadlifts 275/185 10 Burpees HAPPY WODDING!
Wednesday 07.02
Strength/Skill/Buy-In: Find a heavy Clean single WOD: AMRAP 20 EMOM 1 Clean/ 1 Burpee 2 Cleans/ 2 Burpees Etc -after failed round, immediately start back at 1- HAPPY WODDING!
Tuesday 07.01
Strength/Skill/Buy-In: Back Squat Max reps at body weight X 2 WOD: {Teams of 3} 50 Wall Walks 100 Box Jump Overs 150 WBS 200 Ball Slams 1 works, 1 rests, 1 holds plank HAPPY WODDING!
Monday 06.30
Strength/Skill/Buy-In: 15 min to find a heavy Thruster single WOD: Annie -THEN- "Skinny" Fran 75/45 -THEN- Annie HAPPY WODDING!
Friday 06.27
Strength/Skill/Buy-In: Rowing Mechanics and Efficiency WOD: "Ghost" 6 Rounds of 1min Row (for calories) 1min Burpees 1min Double Unders 1min Rest {Score = Total Cal/Reps} HAPPY WODDING!!
Thursday 06.26
Strength/Skill/Buy-In: 5 x 5 Back Squat WOD: 30 KBS 55/35 10m Broad Jump 30 KBS 20m Broad Jump 30 KBS 30m Broad Jump 30 KBS 40m Broad Jump 30 KBS 50m Broad Jump HAPPY WODDING!!
Wednesday 06.25
Strength/Skill/Buy-In: Skin the Cats WOD: 50 Thrusters 95/65 Ascending rounds of Cindy {5 Pullups-10 Pushups-15 Squats} each time the bar is dropped. HAPPY WODDING!!
Tuesday 06.24
Strength/Skill/Buy-In: Seated Box Jump – Find max. WOD: 3RFT 800M Run 25 Wallballs 20/14 20 Pull-Ups HAPPY WODDING!!