Wednesday 05.24.17

AMRAP 4 minutes

25 Cal Row

20 Lunges 20/30

15 Box Jump Overs

10 Ring Push Ups

10 Cleans 83/125

10 Toes To Bar

10 SDHP 83/125

AMRAP 6 Min

AMRAP 9 Min

 

/ by / in WOD

Tuesday 05.23.17

Jerk 3 – 3 – 3 – 2 – 2

==========

4 rounds E3MON

200 Run

15 KBS

15 Wall Ball

/ by / in WOD

Monday 05.22.17

5 Rounds

400m Run

10 Pull Ups

10 OHS 63/95

10 Burpee Lateral Jumps

/ by / in WOD

Saturday 05.20.17

Partner Workout AMRAP 18 Minutes

P1 – 400m Run

P2 – 10 DL

         15 HR Push Ups

         10 Hang Power Clean

         15 Toes to Bar

Switch after each 400m run

=================

Memorial Day WOD 9am ONLY

Murph and Partner Murph

Drop Ins Welcome

Must have prior CF experience no new members for this workout

        

/ by / in WOD

Friday 05.19.17

NFT

Sun’s out Gun’s out

/ by / in WOD

Thursday 05.18.17

Tabata DH Pull Ups
========
400 m Run
20 Power Snatch 73/105
40 Double Unders
20 Wall Ball
200 m Run
10 Ring Dips
50 Sit Ups
10 Ring Dips
200 m Run
20 Wall Ball
40 Double Unders 
20 Power Snatch 73/105
400 m Run
/ by / in WOD