05.23.16 Monday

--STRENGTH--

8-8-8-8

Single Leg Deadlift

*weight is not as important here as just technique

**after each set of do a max set of ring rows

(Rest as needed)

--THE WOD--

5 Rounds

5 Power Snatch (95/65)

10 Overhead Lunges

200m Run

For time...

The CF7C Family in full force!

05.21.16 Saturday

--THE WOD--

12-10-8-6-4-2

Clean and Jerk (135/95)

*run 200m in between each set of clean and jerks 

Casey

05.20.16 Friday

--TEAM WOD--

(Teams of 2)

100 Cal Row

100 Power Snatch (75/55)

400m Partner Run (both together)

100 KBS (53/35)

100 Cal Row

For time...

***25 min cap

**one partner works at a time. The 400m is run together

05.19.16 Thursday

--THE WOD--

"Pat"

20 min amrap

5 Thrusters (155/105)

19 Wall Ball Situps

65 Double Unders 

5 Thrusters 

19 Burpees Over Bar

65 Double Unders

Pat

05.18.16 Wednesday

--THE WOD--

Part I

3 Rounds

30 seconds of Dynamic Push-ups 
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
60 seconds of Plank
Rest 30

Part II

4 Rounds

(3 min amrap)

12 Push-ups

8 Hang Power Cleans (135/95)

4 Pull-ups 

*rest 60 sec between

Coach Joel

05.17.16 Tuesday

--STRENGTH--

8-8-6-6

Front Squat

*work up in load 

--THE WOD--

3 Rounds

30 Wall Balls (20/14)

20 Hand Release Burpees

10 Box Jump Overs (30"/24")

For time...

Coach Van

05.16.16 Monday

--STRENGTH--

Every minute on the minute for 12 min:

1 Deadlift+2 Power Clean

*work up in load 

--THE WOD--

10 min amrap 

10 Push Press (115/75)

10 Overhead Plate Lunge (45/25)

200m Run