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Wednesday, 11 October 2017 00:00

10.11.17

Strength

Deadlift 

5x3 @ 80-85%

 

WOD

For Time:

50 Calorie Row

150 Double Unders

*Break up however you want

 

After Party

Back Squat

2x5 @ 60-65% of 2 rep

 

Wednesday, 04 October 2017 00:00

10.04.17

Strength

Deadlift 

3x5 @ ~75%

 

WOD

AMRAP 3 x 3

3 Power Snatch 135/95

6 Handstand Push Ups

9 Wall Balls 20/14

*1 minute rest in between

 

After Party

Back Squat

2x5 @ 60%

Tuesday, 26 September 2017 00:00

09.26.17

Strength

Push Jerk

2, 2, 2, 2, 2

 

WOD

For Time:

50-40-30-20-10

Double Unders

15-12-9-6-3

Bar Facing Burpees

10-8-6-4-2

Deadlift 225/155

 

After Party

Tabata Hollow Rock

Dumbbell Row 

4x8

Monday, 18 September 2017 00:00

09.18.19

Strength

Deadlift 2, 2, 2, 2, 2

 

WOD

AMRAP 8

Choose one for entire AMRAP

"CFVF Gymnasty"

"Mary"

"Nate"

 

EMOM 5

20 Sit Ups

Tuesday, 22 August 2017 00:00

08.22.17

Strength

Build to a heavy of the complex

2 Push Press + 1 Push Jerk

 

WOD

For Reps and Time:

50 Double Unders

10 Deadlift 225/155

MAX unbroken Handstand Push Ups

*rest 1 minute*

40 Double Unders

10 Deadlift 

MAX unbroken HSPU

*rest 1 minute*

30 Double Unders

10 Deadlift

MAX unbroken HSPU

*if you will be scaling or won't get enough volume, you may scale by choosing a certain number of reps.

 

After Party

Tabata

Odd Intervals: Hollow Rocks

Even Intervals: Plank Hold 

Monday, 14 August 2017 00:00

08.13.17

Strength

EMOM 10

Odd: :30 Double Unders

Even: 5 Strict Pull Ups + 5-10 Kipping/Butterfly Pull Ups

 

WOD

5 Rounds For Time

5 Deadlift 115/75 (RX+135/95)

5 Hang Squat Clean

5 Front Squats

5 Shoulder to Overhead

*Every round unbroken. If you break within the round, immediately do 10 bar facing burpee penalty.

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 08 August 2017 13:45

08.09.17

WOD

"DT"

5 Rounds For Time:

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

After Party

4 Rounds

:30 work/:10 rest

-Floor Wipers and/or Candlesticks

-Double Unders

-Shoot Throughs

 

Wednesday, 12 July 2017 00:00

07.12.17

Strength

Snatch Balance

5x2

WOD

400 m Run/500 m Row Buy in

4 Rounds

10 Deadlift 225/155

15 Wall Balls 20/14

 

After Party

5x5 per side DB Row

Tuesday, 06 June 2017 00:00

06.06.17

Strength

Build to a heavy single of each

-Strict Press

-Push Press

-Push Jerk

WOD

AMRAP 7

5 HSPU (RX+ 2 new 45s)

7 Deadlift 225/155 (RX+ 275/185)

9 Toes to Bar

After Party

5x10 Lateral Box Step Up (5 per side)

 

Friday, 26 May 2017 00:00

05.26.17

Strength

1x5 + 5lbs from 5/19

PARTNER WOD

100 Reps For Time:

1 rep = 

Deadlift

Power Clean

Thruster

Push Jerk 

115/75 (RX+ 135/95)

*I go, you go.  Partner can't start their rep until other partner puts bar on the ground.

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