9/30/2019

9/30/2019 30 Min to find 5 Sets for Max Load:5 Deadlifts4 Hanging Squat Cleans3 Jerks2 Front Squats1 Jerk*Score is total of 5 heaviest sets_____________CF BasicsFront Squats5-5-5-5-5 For Time:10-8-6-4-2 of:Front Squats 95/65Pull-ups

9/30/19

9/30/2019 30 Min to find 5 Sets for Max Load:5 Deadlifts4 Hanging Squat Cleans3 Jerks2 Front Squats1 Jerk*Score is total of 5 heaviest sets_____________ CF BasicsFront Squats5-5-5-5-5 For Time:10-8-6-4-2 of:Front Squats 95/65Pull-ups

9/28/2019

9/28/2019 Partner WOD18 Min AMRAP:60 Wall Balls 20/1460 One Arm DB Hang Clean and Jerks 50/3560 Burpees

9/28/19

9/28/2019 Partner WOD18 Min AMRAP:60 Wall Balls 20/1460 One Arm DB Hang Clean and Jerks 50/3560 Burpees

9/27/2019

9/27/2019 10 Min EMOM Odd/Even:Odd – Strict Pull-upsEven – Strict Ring Dips For Time:21-15-9 of:Deadlifts 225/155Box Jumps 24″/20″____________CF Basics16 Min AMRAP:8 Deadlifts 135/9516 Toes to Pole8 Push-ups16 Sit-ups

9/27/19

9/27/2019 10 Min EMOM Odd/Even:Odd – Strict Pull-upsEven – Strict Ring Dips For Time:21-15-9 of:Deadlifts 225/155Box Jumps 24″/20″____________ CF Basics16 Min AMRAP:8 Deadlifts 135/9516 Toes to Pole8 Push-ups16 Sit-ups

9/26/2019

9/26/2019 3 Rounds for Time:Run 400 m21 Power Snatch 75/5512 OH Lunges 75/553 Rope Climbs 15’/12′____________CF Basics“Helen”3 Rounds for Time:Run 400 m21 KB Swings 53/3512 Pull-ups

9/26/19

9/26/2019 3 Rounds for Time:Run 400 m21 Power Snatch 75/5512 OH Lunges 75/553 Rope Climbs 15’/12′____________ CF Basics“Helen”3 Rounds for Time:Run 400 m21 KB Swings 53/3512 Pull-ups

9/25/2019

9/25/2019 For Time:50/40 Calorie Assault Bikethen:6 Rounds for Time:5 Power Cleans 155/10510 Toes to Bar15 Wall Balls 20/14then:50/40 Calorie Row MOD WODFor Time:40/30 Calorie Assault Bikethen:5 Rounds for Time:5 Power Cleans 115/7510 Toes to Bar / Hanging Knee Raises15 Wall Balls 20/14then:40/30 Calorie Row

9/25/19

9/25/2019 For Time:50/40 Calorie Assault Bikethen:6 Rounds for Time:5 Power Cleans 155/10510 Toes to Bar15 Wall Balls 20/14then:50/40 Calorie Row MOD WODFor Time:40/30 Calorie Assault Bikethen:5 Rounds for Time:5 Power Cleans 115/7510 Toes to Bar / Hanging Knee Raises15 Wall Balls 20/14then:40/30 Calorie Row