6-24 WOD

Warm up:

400M run

1 legged deadlift
High knee +lunge

10 Glute bridges
Bear 1 length, Spiderman back
4 position bar hang

4 min of ball roll or choose mobility.
2 rounds of Cindy

WOD:

10 Rounds
100 sled pull
8 Toes to Bar
5 Chest to Bar Pull-ups

CF 9am, 10am Kickoff 11:30 CF 101

6-22 TO 6-23 WOD

Friday:

Deadlift 5×6 then 15amrap  15-cal. row 12 Cleans 95/135 lb. 9 burpee over the bar

 

THURSDAY:

1. Hollow rock/ super man/ dip emom 10 min

Then

10 minute Amrap:

200m Row

10 Push ups

10 Box Jumps

Rest Five Minutes

Then

10 Minute Amrap:

100M Sprint

10 burpee Deadlifts

10 (5 each arm) db Push Press

KB weights 16kg/12kg

6-16 – 6-21 WOD

1. 6-21 5×6 Front squat then

2. Four sets of:
Goblet Squat x 8-10 reps
Rest 30 seconds
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Lateral Lunge x 8 reps
Rest 30 seconds
Push-Ups x 8-10 reps
Rest 30 seconds

3. 1 mile run

6-20 WOD

1. Emom12 x 3HSPU 4-8 dips 2. 5 rounds: 5 cleans 135/95, 15 wall-balls, 20 wall ball sit-ups,8 burpee deadlift

 

6-19 WOD

1.5×6 Press, then strict pullup 5-8reps, 2. Amrap 15:10 hr pushup, 15 Kbs,200 run

 

6-18 happy Father’s Day to all of our awesome CF dads!

 

6-17 Sat. WOD
1) EMOM7 1 Clean + 4 PushPress
2) ForTime
Run 400m
10 Rounds
5 PullUp
4 BurpeeBoxJump
3 Clean

6-16 Fri

Deadlift 4x 8 Then run/row, deadlift 105/175, burpee to plate Buy in:

400m then 21-15-9-6-3  then 400m

6/5 WOD

Bench – testing

5,5,3,3,2,2,1,1

5 rounds for reps

50 sec on wall ball

50 sec on pushup

50 sec on ringrow

50 sec on row for cal

1 min off in between rounds