Daily WOD 8/23/19

CF60 CF45 STRENGTH EMOM x 12 MINUTES MIN 1 – 12 DBL DB Bicep Curls MIN 2 – 6/6 DB Bulgarian Split Squats WORKOUT AMRAP x 12 MINUTES 8 Burpees 12 Box Jumps (24/20) 14 Pull-ups or Jumping Pull-ups CF30 FOR TIME 50-35-20 KB Sumo Deadlift High Pulls Wall Balls...

Daily WOD 8/22/19

NC60 RECOVERY WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls MIN 2 — Row or Bike, Moderate...

Daily WOD 8/21/19

CF60 STRENGTH 5-5-3-3-1-1 Back Squat -Rest at Least 2:00 b/t Sets WORKOUT AMRAP x 9 MINUTES 100m Run 5 Hang Power Clean (95/65)|(65/45) 7 Front Squats CF45 STRENGTH EMOM x 10 MINUTES MIN 1 – 5 Tempo DB Press (30X1) MIN 2 – 10 Slow Alt. DB Death March...

Friday

GC 60MIN STRENGTH 5×3 (30×1)* Front Squat *Moderate loading across all sets. WORKOUT “Point Break” For Time: 9-7-5-15-12-9 Front Squat (135/95) Bar Facing Burpee GC 45MIN STRENGTH Every 2min for 10 Minutes 7-14 Back Squats 7-14 Strict Pull-ups or...

Thursday

GC 60MIN – WORKOUT “DOUBLE EMOM” 8 Minute AMRAP: MIN 1 – Max Distance KB Farmer’s Carry (53/35) MIN 2 – 25 Push-ups -Rest 2:00 8 Minute AMRAP: MIN 1 – Max KB SuitcaseLunge (53/35) MIN 2 – 5/5 KB Single ArmPush Press...

Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...