Category: WOD

Friday 07/21/17

Warmup Pass throughs Overhead squat and snatch therapy with PVC Lifting: 10 Minute EMOM 1 Full Snatch (Start at 60%… Read more »

CFNS

Thursday 07/20/17

Warm Up: 3 rounds at steady pace 10 pull ups 10 jumping squats 10 KB deadlift high pull ~then practice… Read more »

CFNS

Wednesday 07/19/17

Warm Up: 3 rounds at steady pace -Row 15 Calories -30 second hand stand hold Lifting: 3×3 Push Press 3×3… Read more »

CFNS

Tuesday 07/18/17

Tuesday ———— Warm Up: 3 steady rounds -OH walking Lunge with DB -Inch Worms -Broad Jumps Gymnastics: 10 minute AMRAP… Read more »

CFNS

Monday 07/17/17

Warm Up 2 steady rounds of: -10 medball cleans -20 second front rack hold -10 medball cleans -20 second handstand… Read more »

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Friday 07/14/17

Warm Up 3 steady rounds 10 Burpees 15 KB Deadlifts 20 Goblet Squats Lifting 5-5-3-3-3 Deadlift Wallybally :30 – :50… Read more »

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Thursday 07/13/17

Warm Up: – 1/2 Tabata Dead hang from bar – 1/2 Tabata lunge hold (alternate sides) – 1/2 Tabata pull… Read more »

CFNS