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WOD

Tuesday

JJ

Benchmark WOD

“Nancy”

5 Rounds

Run 400m

15 Overhead Squats

Post time to comments.

CF Reloaded (12:10)

-Benchmark WOD from above


Monday

Amy

WOD – Intervals

3 x 3on 3off

60 Double Unders

then AMRAP

5 Front Squats

10 KB Swings

Post rounds to comments.

CF Reloaded (12:10)

-Interval WOD from above


Saturday

Ashley

Partner WOD – 8am w/ Shay

Row 1200

then 8 Rounds

12 Plate Snatches

80ft KB Lunges

Row 1200

Post partner and time to comments.

 


Friday

Jess and John

WOD – Classic CF

Run 800m

20 Deadlifts

Run 600m

16 Deadlifts

Run 400m

12 Deadlifts

Run 200m

8 Deadlifts

Post time to comments.

 


Thursday

Staci

Team Waterfall WOD – 22 mins

3 Muscle Ups

6 Burpees

12 Ball Slams

18 Air Squats

Row 250m

Post team and meters to comments.

CF Reloaded (12:10)

-Waterfall WOD from above


Wednesday

Lindsay

Skill

Power Snatch + Overhead Squat

5 x 1+1

Partner WOD – 10 min AMRAP

12 KB Swings

8 Box Overs

12 Step Back Lunges

Post weight, partner and rounds to comments.

CF Reloaded Partner WOD(12:10)

14 min AMRAP

60 KB Swings

40 Box Overs

60 Step Back Lunges

Post partner and rounds to comments.

 

 


Tuesday

Dest

WOD – Intervals

3 x 3on 3off

-Run 400m

then AMRAP with remaining time of 5/5, 4/4, 3/3

Power Cleans

Burpee Bar Hops

Post rounds to comments.

CF Reloaded (12:10)

-Interval WOD from above

 


Monday

Carty

Benchmark WOD

“Fran”

21-15-9

Thrusters

Pullups

Post time to comments.

CF Reloaded – 12:10

-Benchmark WOD from above



Friday

Lela

WOD – CF Classic

10 Push Jerks

25 Double Unders

12 Push Jerks

50 Double Unders

14 Push Jerks

75 Double Unders

10 Power Cleans

25 Double Unders

12 Power Cleans

50 Double Unders

14 Power Cleans

75 Double Unders

Post time to comments.


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