Month: October 2018

STRENGTH:

Bench Press

WOD:
4 Minute AMRAP:
3 Power Cleans (135/95)
6 Box Jumps (24/20)
**REST 2 MINUTES**
4 Minute AMRAP:
6 Burpees O/ Barbell
20 Double Unders
**REST 2 MINUTES**
6 OH Barbell Lunges (95/65)
8 Toes 2 Bar

Strength

Team Row

WOD:
7 Minute AMRAP:
3 Squat Cleans (115/85)
5 Pull-Ups
7 KB Swings (53/35)
**REST 3 MINUTES**
7 Minute AMRAP:
2 Thrusters (115/85)
6 Push-Ups
10 Wall Balls (20/14)

WOD:

Gotta show up to find out !!!!

Moving truck should be here around 10-10:30, would appreciate all the help we can get moving to the new location.  Remember no wod on Sunday.  Hoping to be functional by Monday morning at the new CFBG location, 18 Nod Rd.  

Strength:

Push Jerks

WOD:
  5 Rounds:
18 KB Swings (53/35)
13 Burpees to Plate
23 Wall Balls (20/14)

2 Partner WOD:

25 Minute AMRAP:
  7 HSPU's
  7 Thrusters (95/65)
  7 Toes 2 Bar
  7 Back Rack Lunges (95/65)
  7 Burpees
  7 KB Swings (53/35)
  7 Pull-Ups
*1 partners do 7 movements, then other partners do the 7 movements.
  Rx guys go together< RX girls go together and so on.
Dont worry, we will explain it to you  
 

STRENGTH:

Strict Press

WOD:
*3 Minute AMRAP:
  3 Power Cleans (135/95)
  6 Push Ups
  9 Air Squats
20 Double Unders
REST 1 MINUTE
* Repeat 4 more times

PARTNER WOD:

For Time:
80**60*40*20 then Cash Out
OH Barbell Lunges (95/65)
Wall Ball (20/14)
Burpees

Cash Out : 100 Sit-Ups (Each)

** Run 800 m (Together)
*   Run 400 m (Together)

STRENGTH:

Power Snatch

Partner WOD:
20 Minute AMRAP:
Partner A:
  6 Hang Snatch (95/65)
  8 Box Jumps (24/20)
10 Wall Balls (20/14)
Partner B:
150 m Farmers Carry (53/35)

PARTNER WOD:

25 Minute AMRAP:
Partner A does:
  7 Power Cleans (155/105)
15 Wall Balls (20/14)
  7 Burpees
Partner B does: *
Run 400 m

* pick up where partner leaves off