Sunday WOD

REST DAY

Saturday WOD

Warm Up:
3 min Row
Pull Ups
Box Jumps
Alt Lunge's

Strength Work:
Back Squat 1RM
1x8
1x5
1x3
1, 1(325#), 1(345#) failed.

Rest 20min:

-CFHQ-
"Barbara"
Pull Ups 20
Push Ups 30
Sit Ups 40
Squats 50
Rest 3min between RD's

Friday WOD

TGIFF!
Have a beer? or 2? or 3?

Thursday WOD

Warm Up:
250m Row
then:
2RD's
10 Str leg SU
10 30' Box Jump
10 GoodMornings

-CFDaytona-
Deadlift 3RM

5,5,3,3,3RM = 385

WOD:
5Round's
1min to complete 100m sprint
and
Body WGHT deadlifts MAX REPS

rest 30 sec btwn RD's

Wensday WOD

Warm Up:
5 min of DU work
*practice on being able to change speeds*
Then:
@45#,65#
Muscle Clean 10
Hang Clean 10
Push Press 10


-CFFootball WOD-
For Time:
9 Hang Cleans 185#
15 Toes 2 Bar
6 Hang Cleans 185#
15 Toes 2 Bar
3 Hang Cleans 185#
15 Toes 2 Bar

Tuesday WOD

Warm Up:
3RD's:
5 CTBPU
10 PU
15 Squats
then:
50 anchored SU

Met-Con
4RFT:
400m run
50 Box Jumps 20'

Monday WOD

-CFJAX-

"Sophia"
10-1 Ladder
Squat Clean Thrusters 115#
50-5 Ladder
Double Unders

*In honor of the Russel's daughter 1st BDAY*

Sunday WOD

REST DAY

Saturday WOD

-CFDAYTONA 9/11 Tribute-
AMRAP in 9min:
3 Muscle ups
4 Deadlifts 315#
3 HSPU

Rest 5min

AMRAP in 11min:
3 KB Snatchs 70# (ea. arm)
4 Burpee Pull Ups
3 TGU 70# (ea. arm)

Friday WOD

-Courtesy of CFJAX-
"Bangin Randoms"
3RFT:
Burpee's 21
70# KB Swings 15
HSPU 9