07/24/2018

Strength/Skill

Dumbbell Snatch

WOD
CF OPEN 17.1
For time:
10 Dumbbell Snatches
15 Burpee box jump-overs
20 Dumbbell Snatches
15 Burpee box jump-overs
30 Dumbbell Snatches
15 Burpee box jump-overs
40 Dumbbell Snatches
15 Burpee box jump-overs
50 Dumbbell Snatches
15 Burpee box jump-overs

Men (50 lb DB/24" box) Women (35 lb DB/20" box)
Time cap: 20 minutes

07/23/2018

Strength/Skill

Back Squat
Week 1 of 5-3-1
5 Reps at 65% of working weight
5 Reps at 75% working weight
AMRAP at 85% working weight
*working weight is based on 90% of most recent 1 Rep Max

WOD

Fran's Ugly Sister
800m Run
9 Pull Ups
9 Thrusters (95/65)
400m Run
15 Pull Ups
15 Thrusters
200m Run
21
Pull ups
21 Thrusters

07/21/2018

Strength/Skill

3-3-3
Overhead squat
Find a heavy triple and complete it three times.

WOD

For time in Teams
400 m Sled push (empty)
30
Pull ups
30 Burpees
400 m Sled Push (empty)

 

07/18/2018

Strength/Skill

N/A

WOD

"Saman"
8 RFT
13 Deadlifts (185 lbs M/125 lbs W)
17 Wall Balls  (20/14)
400 m Run

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

07/17/2018

Strength/Skill

Tabata (alternating)
Air Squat
Plank hold
Box Jump (20' for all)
Push up

3 RFT

45yd Plate OH Walking lunge (45/35)
15yd HS Walk
50 Abmat 
Sit ups
 

 

07/14/2018

Strength/Skill

Kipping Drills
-Partner beat swings
-Hollow hold
-Arch hold
-Kip swing with 
towel between the feet

WOD
4 RFT
400 m Run
20 C2B Pull up
20 Hollow Rocks

07/13/2018

Strength/Skill

For 12 minutes in teams of 2
Every 2 min on the min
20 Cal on AA Bike

WOD

"Deadpool"
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Burpee Over Bar