W.O.D.

Monday 12/10

STRENGTH:
Deadlift

WOD:
* 3 Minute AMRAP:
3 Power Cleans (135/95)
6 Barbell Push-Ups
9 Air Squats

Sunday 12/9 TEAM BACON FUNDRAISER

CFBG Open Gym

Today’s WOD will be held at MidCoast CrossFit at 39 Ragged Rock Rd, Old Saybrook, CT for the TEAM BACON FUNDRAISER!! Come workout and then head over to 30 Mile Brewery for a beer!

See you there @ 11:00AM for the WOD.

Fundraiser will go from 11:00 – 3:00pm

Friday 12/7

WOD:
*In Teams of 3 :
200 Back Squats (95/65)
200 Push Press (95/65)
200 Hang Cleans (95/65)
200 Wall Balls (20/14)

* 1 person is chipping away at movements, 1 person is holding a plate above their head and 1 person is resting. Every time the person holding the plate above their head allows it to come down, the team rotates. Must complete all the movements in one line before moving to next line.

Thursday 12/6

STRENGTH:
EMOM
Double Unders
Wall Balls

WOD:
5 Rounds For Time:
10 Ring Dips
10 Box Jumps (20/14)
10 HRPU’s
10 Ring Rows
10 KB Swings (53/35)

Wednesday 12/5

STRENGTH:
Bear Complex

WOD:
15 Minute AMRAP:
10 SDHP (95/65)
15 Air Squats
20 OH Plated Lunges (45/25)
25 Sit-Ups

Tuesday 12/4

STRENGTH:
Bench Press

WOD:
12 Minute AMRAP:
3 Thrusters (135/95)
6 Burpees O/ Barbell
9 Toes 2 Bar
30 Double Unders / 60 singles

Monday 12/3

STRENGTH:
Back Squat

WOD:
6 Rounds of:
10 Hang Cleans (115/85)
15 Wall Balls (20/14)
Run 200m

Friday 11/30

PARTNER WOD:
20 Rounds:
2 Clean and Jerks (135/95)
6 Knees 2 Elbow
10 Wall Balls (20/14)

Split Reps Evenly !!!!

Thursday 11/29

STRENGTH:
EMOM
Double Unders
Ring Dips

WOD:
17 Minute AMRAP:
3 Squat Cleans (135/95)
5 HSPU’s
7 Box Jumps (24/20)