04.29.16 Friday

--TEAM WOD--

(Teams of 2)

2 Rounds

80 Wall Balls (20/14)

60 Burpees

40 Toes to Bar

20 Tire Flips (tires vary in load)

For time...

*25 min cap

***With a fun twist!

Tire flips anyone?

04.28.16 Thursday

--THE WOD--

20 min amrap

20 KB Sumo Deadlift High Pull (choose #)

20 Box Jumps (24"/20")

40 Double Unders

400m Run

Katy 

04.27.16 Wednesday

--SWOD--

4x8-10 Ring Dips

*use bands if needed

(Rest 90 sec between)

--THE WOD--

4 Rounds

15 Situps

10 Hang Power Clean (135/95)

15 Shoulder to Overhead

For time...

Kate

04.26.16 Tuesday

--SWOD--

1RM Paused Front Squat

*5 sec pause

-then 2x3@80%

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

For time...

--EXTRA CREDIT--

3x1:00min planks

*rest 90 sec between sets

04.25.26 Monday

--SWOD--

10 Min EMOTM

1 Deadlift+1 Squat Clean+ 1 Jerk

--THE WOD--

5 Rounds

10 Power Cleans (135/95)

15 Hand Release Push-ups 

For time...

Mando and Larry

04.22.16 Friday

--TEAM WOD--

(Teams of 2)

20 min amrap

30 Pull-ups 

25 Power Snatch (135/95)

30 Pull-ups 

25 Clean and Jerk (135/95)

30 KBS (53/35)

*one partner works at a time. While one partner is working the other is holding a plank position.

04.21.16 Thursday

--BIRTHDAY WOD--

"NINA"

Buy in: 27 Situps

4 Rounds

20 Overhead Plate Lunge (45/25)

27 Box Jump Overs (24"/20")

400m Run

For time...

Buy out: 27 Situps

(27 minute time cap)

Nina

04.20.16 Wednesday

--BIRTHDAY WOD--

"The Kyle"

15 min amrap

87 Double Unders 

4 Power Snatch (155/105)

20 Burpees

Kyle

04.19.16 Tuesday

CONGRATS FORMALLY TO OUR VERY OWN CASEY CAMPBELL AND COACH RICHARD FOR MAKING IT TO REGIONALS! WE ARE SO PROUD OF YOU BOTH! HAPPY TRAINING!

--SWOD--

5-5-5-5-5

Back Squat

--THE WOD--

3 Rounds

7 Deadlifts (245/165)

14 Push-ups 

Then...

3 Rounds

21 Toes to Bar

21 Wall Balls (20/14)

For time...

*18 min time cap

The morning shift

04.18.16 Monday

--SWOD--

5-5-5-5

Push Press

*heavy

--THE WOD--

9 min amrap

12 Front Squat (115/75)

9 Power Clean

6 Thrusters 

04.15.16 Friday

--TEAM WOD--

(Teams of 3)

Row 2,000m

*While one partner Static Deadlift Holds a bar loaded at (225/155) switch as needed

Then...

100 Wall Balls (20/14)

50 Push-ups

100 KBS (53/35)

------------------------------------------------

Help support our very own Coach Richard in his journey to regionals as he represents all of us at seven cities. 

We will be pre-selling the shirts starting Friday, April 15 through Friday, April 22 they will cost $25 in advance payable by cash or check made out to Richard. 

In CF7C style we would love to fill the stands with our love and support. 

Talk to Cody, Phil, or Richard to preorder yours.

04.13.16 Wednesday

--SWOD--

5-5-5-5-5

Bench Press

*heavy but perfect

--THE WOD--

10 min. Climb the Ladder:

4 Front Rack Lunge (135/95)

10 Hand Release Burpees

8 Front Rack Lunge

10 Hand Release Burpees

12 Front Rack Lunge

10 Hand Release Burpees

Etc....

Until you run out of time. Score is total reps completed

Work work work...

04.12.16 Tuesday

--SWOD--

1RM Paused Back Squat

*7 sec pause

--THE WOD--

12 min amrap

9 SDHP (115/75)

12 Toes To Bar

15 Sit-ups 

Justin

04.11.16 Monday

--SWOD--

10-10-10-10

Behind the Neck Strict Press

*wide grip

--THE WOD--

3 Rounds

400m Run

21 Hang Power Clean (95/65)

12 Pull-ups 

For time...

Fran

04.08.16 Friday

--TEAM WOD--

(Teams of 3)

150 Cal Row

100 Box Jumps (24"/20")

70 Clean and Jerk (135/95)

15 Rope Climbs

*30 min time cap

(One partner works at a time share the work)

Derek and Coach Becky

04.07.16 Thursday

--THE WOD--

5 Rounds

200m Run

20 Wall Balls (20/14)

20 Pull-ups 

For time...

04.06.16 Wednesday

--SWOD--

5-4-3-2-1

Deadlifts

--THE WOD--

14 min amrap

21 sit-ups 

14 10m Sprints

7 Hang Snatch (115/75)

04.05.16 Tuesday

--SWOD--

1RM Paused Front Squat

*7 sec pause (belts are allowed)

--THE WOD--

3 Rounds

15 Shoulder to Overhead (135/95)

15 Bar Over Burpees

For time...

04.04.16 Monday

--SWOD--

10-8-8-6-6

Seated Strict Press

*working up in load

--THE WOD--

12 min amrap

100 Double Unders

30 Plate Ground to Overhead (45/25)

25 Thrusters (95/65)

From Jennifer's Farewell WOD