WOD: Thursday, July 19th

Strength:

OTM x10 Alt Mins

Even: 2 Strict/weighted Pull-ups

Odd: 10 Box Jump Overs

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WOD:

4 Min AMRAP
3  Strict Pull Ups

6 burpees

20 Double Unders

 

2 Min Rest

 

4 Min AMRAP
3 Chest-2-Bar Pull Ups

6 burpees

20 Double Unders

 

2 Min Rest

 

4 Min AMRAP
3 Kipping Pull-Ups Pull Ups

6 burpees

20 Double Unders

 

WOD: Wednesday, July 18th

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Metcon (Weight)

OTM x 12 min
even: 16 sit ups
Odd:  3 OHS (build each set)

 

Metcon (Time)

21-15-9
Front squats (135/95)
KB swings (70/5)
400m run after each set

WOD: Saturday, July 14th

Metcon

Metcon (Time)

EMOTMx4 min 100 sprint
rest 1 min
200m x2 every other min
rest 2 min
400m for time

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Metcon (Time)

4 Rounds
500m row
15 Box Jump overs (30/24)
25 wall balls (20/14)

WOD: Thursday, July 12th

Weightlifting

Deadlift (6x5 every other min for 12min)

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Metcon (No Measure)

4 rounds
100m double KB front rack carry
100m double KB farmers walk
50 DUs

WOD: Sunday, July 8th

Strength:

1RM Hang Squat Clean

Give athletes 5 minutes to warm up and perform each attempt as a group

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WOD:

For time:

400m run

18 Hang Squat Cleans (155/105)

400m run

15 Hang Squat Cleans

400m run

12 Hang Squat Cleans

 

Anytime bar hits floor during a set= 200m run penalty

 

18 min cap

July 4th

CF231 is closed today.......

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WOD: Tuesday, July 3rd

 

Metcon (AMRAP - Rounds)

10 min EMOTM
Even: 1-3 muscle ups
Odd: 20 ft HS walk

Muscle ups and handstand walk can be scaled

Metcon

Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups(10 pullups/10 dips)
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

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