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

05.13.16 Friday

--TEAM WOD--

20 min amrap

80 Double Unders

60 Thrusters (95/65)

40 Pull-ups

20 Tire Flips

*one partner works at a time, share work as you would like

05.12.16 Thursday

--THE WOD--

Part I

3 Rounds

500m Row

400m run

*alternate with partners, rest will vary depending on group size

Part II

3 Rounds

15 Power Snatch (75/55)

15 Bar Over Burpees

For time...

Frank and Justin

05.11.16 Wednesday

--SWOD--

8-8-8-8

Bench Press

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

15 Box Jump Overs 

For time...

Coach Vanessa

05.10.16 Tuesday

--SWOD--

3RM Back Squat

--THE WOD--

13 min amrap

26 Wall Balls (30/20)

26 Shoulder To Overhead (135/95)

26 Lateral Bar Hops

05.09.16 Monday

--SWOD--

10 min EMOTM

2 Power Cleans 

*working up in load

--THE WOD--

3 Rounds

15 Front Rack Lunge (115/75)

200m Run

30 Situps

For time...

Coach Cody and Gabe

05.07.16 Saturday

--FAREWELL WOD--

Our good friend Chris will be departing our gym to head home to Florida for good. Let's bid him farewell the best way we know how!

(Teams of 2)

20 min amrap

10 Clean And Jerk (135/95)

15 KBS (53/35)

20 Pull-ups 

*pace horse style, while one partner is working one partner is running 400m. After each run partners will switch and continue the amrap for their team while the other partner run. The switches happen until the amrap is over. 

Chris 

05.06.16 Friday

--TEAM WOD--

(Teams of 2)

60 Box Jump Overs (24"/20")

50 Bar Over Burpees

60 Sumo Deadlift High Pull (95/65)

60 Toes to Bar

60 Back Squat (95/65)

50 Bar Over Burpees

60 Box Jump Overs (24"/20")

For time...

**one partner works at a time 

*30 min time cap

Dom!

05.05.16 Thursday

--THE WOD--

20 min amrap

10 Hang Power Clean (155/105)

20 Situps

40 Double Unders 

10 10m sprints

The Meg Smith

05.04.16 Wednesday

--THE WOD--

Part I

3x500m row sprints 

*only get to rest while partners who are Sharing rowers do their sprints

Part II

3 Rounds

(3 min amraps)

15 Wall Balls (20/14)

30 Shoulder to Overhead (95/65)

*rest 1 min after each round

Amy!

05.03.16 Tuesday

--SWOD--

20 min to Establish a 5RM Back Squat

--THE WOD--

12 min amrap 

3 Squat Cleans (185/125)

6 Pull-ups

9 Push-ups 

The CF7C Patio being put to good use!

05.02.16 Monday

--SWOD--

10-10-10-10

Wide Grip Behind the Neck Press

--THE WOD--

50 Squats

25 V-ups

30 Power Snatch (115/75)

25 V-ups

50 Squats

For time....

Every body worked so hard during last Friday's partner WOD!