WOD

CFR_3540

WOD for July 22nd

July 21, 2017
Teams of 2 AMRAP 12 10 Power Snatch 75,55 10 HSPU alternate full rounds   min 12-15 rest, then.. 10 minutes to establish a heavy double hang Snatch

CFR_3581

WOD for July 21st

July 20, 2017
AMRAP 15 7 Hang Power Cleans 155,105 11 Box Jump Overs 16 Burpee to Target   Cashout Core

CFR_3612

WOD for July 20th

July 19, 2017
Teams of 2 Row 2K (250m intervals) 50 OHS 155,105 30 Ring MU Cashout Core

CFR_3623

WOD for July 19th

July 18, 2017
Strict Press 6 min to a heavy single Push Press 6 min to a heavy single Push Jerk 6 min to a heavy single In a 10 minute window... Run 1 Mile Max Double Unders

CFR_3680

WOD for July 18th

July 17, 2017
Teams of 2 2 RFT 50 Burpee Box Jump Overs 50 DL 225,155 50 TTB 50 Walballs 50 KBS 70,53

CFR_3664

WOD for July 17th

July 16, 2017
Wendler Front Squat Week One 65% x 5, 75% x 5, 85% x 5+   AMREP 7 Row 1K Max Power Cleans 205,145

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WOD for July 16th

July 15, 2017
Teams of 2 Row 2K (250m intervals) Run 1 Mile (400m intervals) 100 KBS 70,53

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WOD for July 15th

July 14, 2017
Teams of 2 42-30-18 Power Snatch 95,65 Burpee Box Jump Overs right into 21-15-9 OHS 135,95 Burpee Box Jump Overs

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WOD for July 14th

July 13, 2017
AMRAP 15 6 Hang Power Cleans 165,115 9 Bar-facing Burpees 200m run

DSC_3001

WOD for July 13th

July 12, 2017
For time 50 Cal Row 40 Pullups 30 OHS 95,65 Run 1 Mile   Cashout Core

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