MONDAY

Tempo Back Squats
3x4 reps @ 32X1

Every 3mins for 12 minutes

  • 250M Row
  • 8 Front Rack Lunges (135/93)
  • 10 box jumps (24/20")

TUESDAY

For Time:

  • 40 Pull Ups
  • 40 Air Squats
  • 40 Alt KB Power Cleans
  • 40 Burpees
  • 40 KBS

WEDNESDAY

Push Press
3x5

Death By Thrusters
(115# | 75#)

THURSDAY

Seated Box Jumps

4x3

3 rounds:

  • Max reps in 90s
  • 25 Double Unders
  • 8 burpees
  • Max Power Cleans (135# | 95#)

5 minutes rest between rounds

FRIDAY

Deficit Deadlifts
8 - 8 - 8

AMRAP in 10min:

  • 3 Deadlift 315
  • 3 V UPs
  • 3 Deadlift
  • 6 V Ups
  • 3 Deadlift
  • 9 V Ups…

SATURDAY

"Angie"

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

SUNDAY

AMRAP in 4 minutes:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs (24” | 20”)
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead (115# | 75#)
  • 40 Kettlebell Swings (1.5p  | 1p)
  • 50 Double Unders


Rest 3 minutes, then

AMRAP in 6 minutes:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead 
  • 40 Kettlebell Swings
  • 50 Double Unders


Rest 3 minutes, then

Complete for time:

  • 500 Meter Row
  • 10 Burpee Box Jump-Overs 
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead
  • 40 Kettlebell Swings
  • 50 Double Unders

MONDAY

"Cameron"
For time:

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps, 24/20
  • 25 Triple-unders
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball "2-fer-1s", 20/14
  • 50 Sit-ups
  • 5 Rope Climbs, 15 ft

TUESDAY

Front Squat + Jerk
Max

3 Rounds

  • 15 DB Thrusters (50# | 35#)
  • 30 GHD situps

WEDNESDAY

8 rounds:

  • 6 Pull Ups
  • 8 Ball Slams
  • 1 Deadlift (~80%)

Rest 1 minute between rounds

THURSDAY

Overhead Squat
1 - 1 - 1 - 1

Back Squat
1 - 1 - 1 - 1

Max Push Ups

FRIDAY

Lactic Threshold Training:
3 rounds

  • 250m Row
  • 15 KB Swings (1.5p | 1p) (Rx+ 2p | 1.5p)
  • 20 Burpees
  • 15 KB Swings
  • 250m Row

Rest 5 Minutes

SATURDAY

TBD
Strength Piece from 2017 Masters Regionals

WOD
Strength Piece from 2017 Masters Regionals

SUNDAY

TBD
Strength Piece from 2017 Masters Regionals

MONDAY

Tempo Dips
4x3 @ 20X1

30 - 20 - 10

  • Front Rack BB Lunges (95 | 65)
  • V Ups

TUESDAY

AMRAP IN 20 MINUTES:
Teams of 3:

  • 7 Kettlebell Swings (70/53#)
  • 7 Box Jumps (24/20″)
  • Shuttle Sprint
  • 7 Burpees
  • Shuttle Sprint

WEDNESDAY

Every :90 for 12 minutes:

  • 1 Hang Snatch
  • 1 Snatch
  • 1 Overhead Squat

Then, AMRAP in 6 minutes

  • 30 Double Unders
  • 3 Hang Power Snatches (135/95)

THURSDAY

Pull Up Negatives
3x3

Resistance Band Nicole
4 Rounds:

  • 30m Resistance Band Sprint
  • Max Pull Ups

FRIDAY

9 - 6 - 3

  • Strict Handstand Push-ups
  • Clean 

Pause Back Squat
5x3

SATURDAY

Teams of 3:

  • 100 Calorie Row
  • 75 Burpees over Bar
  • 45 Deadlifts (225/165)
  • 100 Toes to Bar
  • 45 Deadlifts (225/165)
  • 75 Burpees over Bar
  • 100 Calorie Row

SUNDAY

"Betty"
5 Rounds:

  • 12 Push Press (135 | 95)
  • 20 Box Jumps (24 | 20)

Monday

"Laura Mayes"
4 Rounds for Time

  • 40 Double Unders
  • 12 Shoulder-to-Overheads (135/95)
  • 12 Back Squats (135/95)
  • 12 Burpees

TUESDAY

Bench Press
5x5

Amrap 15 minutes of:

  • 15 Cal Row
  • 10 Bench Press (135# | 95#)

WEDNESDAY

Skill Time

  • Static Hang Test
  • 3x10 Hanging Windshield Wipers
  • Perfect K2E

4 Rounds for time:

  • 10 strict knees to elbows
  • 3 Down N' Back Farmer's Carries (AHAP)
  • 20 Box Jumps

THURSDAY

7 Rounds for load:

  • 3 Deadlifts 
  • 2 Power Cleans 
  • 3 Front Squats

(bar cannot rest keep the complex going or set is terminated)

SealFit ABS!
20 reps of:

  • sit ups
  • leg levers
  • flutter kicks
  • good morning darlings
  • crunches
  • reverse crunches
  • bicycle crunches
  • hollow rocks

FRIDAY

Push Jerks + 2 Split Jerks

4x 2

"Cindy"

AMRAP in 20 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

(L2 test at 10 minutes)

SATURDAY

Box Squat
5x5

3 rounds:
400m Run
15 KBS
3 Rope Climbs"

SUNDAY

EMOM for 30 minutes:
1 Snatch
*Start at a moderate weight and slowly increase

500m row for Time

MONDAY

Back Squat
1RM

4 rounds for time:

  • 40M KB waiters walk
  • 6 Windshield Wipers (3 R/L)
  • 15 Plyo push-ups (Double 45s)

push up only on the inside of the plates

TUESDAY

Power Clean
work up to a heavy single

Chiefish:

5 Rounds:
AMRAP in 3 minutes

  • 3 Power Cleans (135# | 95#)
  • 6 KBS
  • 9 Air Squats

Rest 1 minute

WEDNESDAY

Push Press
Max
Deload for 2x2

12-9-6:

  • L Pullups
  • Box Jumps (30 | 26)

THURSDAY

L-sit

Accumulate 2 minutes

Skill: Shoot Throughs

4 Rounds:

  • 4 mat Handstand Walk
  • 12 Shoot Throughs
  • 10 Ball Slams

FRIDAY

Front Squat

1RM

2 Rounds for time of:

  • 20/15 Cals Assault Bike
  • 20 Front Squats 115/80
  • 20 Banded KBS

SATURDAY

8:30A: SWOD
9:30 - 11A: 17.6 Joanna's Farewell WOD
(It's a surprise!)

SUNDAY

Skill: Agility

5 Rounds for Time:

  • 5-10-5 Shuttle
  • 10 Ring Dips
  • 5-10-5 Shuttle
  • 15 Hollow Rocks

MONDAY

Z-Press
3x10

Durante's Core
5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold

1 minute Rest

Double Alternating Tabata

  • Lat Bench Jumps
  • Kettlebell Power Clean

TUESDAY

Back Squat

5x3

5 Min AMRAP
20 Double Unders
5 Overhead Squats (95 | 65)

WEDNESDAY

THURSDAY

Weighted Chin Ups
3RM

10 1-minute rounds of:

  • 3 Deadlifts
  • 5-10-5 Shuttle Sprint
  • Max Burpees

Rest 2 minutes between rounds

FRIDAY

CrossFit Open 17.5

SATURDAY

Snatch Balance
3 - 3 - 3

"JORDAN"

For Time

  • 100 Kettlebell Swings (24/16kg)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-UpsFor time:

SUNDAY

  • 20 Stationary Back Step Lunges (155# | 105#)
  • 20 muscle-ups
  • Down/Back/Down HS Walk
  • 20 hang power cleans (155# | 105#)
  • 20 box jumps (36 | 30)
  • 2 Rope Climbs
  • 20 Front Squats (155# | 105#)

MONDAY

3x

  • 8/8 OH Walking Lunges
  • 8/side WTD Step ups


2 Rounds for time:

  • 21 Handstand push-ups
  • 14 Back squats 185/125

TUESDAY

5 Rounds
Two Minutes to do:
250m Row

  • Max hollow rocks
  • Max Slam Balls

1 minute rest

WEDNESDAY

Bench Press
5 - 5 - 5

G.I. Jane
100 Burpee Pull Ups

THURSDAY

3 Intervals:
3 Minute AMRAP:

  • 50 Double Unders
  • 20 Wall Balls
  • Max Power Cleans 135/95

Rest 2 Minutes

FRIDAY

CrossFit Open 17.4

SATURDAY

10 Rounds:

  • 2 Heavy Thrusters
  • 4 CTB Pullups
  • 20 Double Unders

SUNDAY

5 rounds:
30s max Pistols
30s rest
30s max Ring Dips
30s rest
30s max BB Windshield Wipers
30s rest

MONDAY

A. ON THE MINUTE LADDERS, for as long as possible:
Min. 1 = 1 Power Clean, 1 Front Squat
Min. 2 = 1 Power Snatch, 1 OHS
Min. 3 = 2 PC, 2 FS
Min. 4 = 2 PS, 2 OHS
etc, until you cannot complete a set in the minute
Rx = 95#/135#

IMMEDIATELY into

75 burpees for time

TUESDAY

3 rounds for quality:

  • 8 Weighted Pull-ups
  • 12 GHD Sit-ups
  • 20 Inverted Shoulder Taps


AMRAP in 8min:

  • Down and Back Waiter/Farmer Walk (alt arms each way)
  • 5 Wtd OH Situps
  • 10 KBS

WEDNESDAY

Work to a Heavy DL Single

7 sets:
min 1 - 3 Deadlifts (315#|205#)
min 2 - 9 Wall Balls
min 3 - 30 Double Unders

THURSDAY

Split Jerk
1RM

OG Reginals WOD:

  • 500m Row
  • 30 Burpee
  • 10 Shoulder to Overhead (165# | 115#)CrossFit

FRIDAY

Open 17.3

SATURDAY

In Groups of 2 or 3

16-12-8 

  • DB bench press
  • 1 arm row
  • K2E

SUNDAY

500m Row
20 Inverted Burpees
100 Double Unders
20 Inverted Burpees
500m Row

MONDAY

2:00 OH Double KB Hold
-Into-
EMOMx 6

5-10 Kipping HSPU

Ladder for 7 minutes

  • 20 DU,
  • 1 Deadlift (275# | 185#)
  • 20 DU,
  • 2 Deadlift
  • 20 DU,
  • 3 Deadlift ...etc

TUESDAY

10 1-minute rounds of:

  • 3 KB Taters (2 | 1.5)
  • 3 point shuttle run (4/5/6 mats)
  • Max reps burpee

Rest 2 minutes between rounds.

WEDNESDAY

Split Squats

10 - 10 - 10 - 10

For Quality:
9-6-3

  • Weighted Box Jump
  • DB Renegade Rows
  • Candlesticks

THURSDAY

Skill Time: Head stands and HS Walking

 

3 Rounds for Quality:

  • 20ft HS Walk
  • 10 Chin Ups

FRIDAY

CrossFit Open 17.2

SATURDAY

Shoulder Warm Up: Bullet Proof Shoulders!

Tabata
Rotational Ball Slams
Tabata
Barbell Thrusters
(45# | 33#)

Shoulder Body Building:

  • 3x8/8 Inverted KB Presses
  • 3x20 Face Pulls
  • 3x20/20 Supine 1-Arm Dumbbell Protraction

SUNDAY

Cardio!

  • 2k Row Time Trial

6 Minutes rest

  • 800 M Run

4 Minutes rest

  • 150 Double unders for time

MONDAY

In 10 Minutes:
3 RM Max HPSnatch

3 rounds for reps of:
In 3 minutes..

  • 25 Calorie Row
  • Max Hang Power Snatch (95/65)

-3 Min Rest-

TUESDAY

Good Mornings
4x8

6 Minute AMRAP:
Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of:

  • Front Squats, 115/75
  • Toes To Bar

WEDNESDAY

For Time:

Row 2k
every 2m - 5 burpees

3 rounds:
10/10/10m Waiters/Rack/Farmers Walk
20 GHD Sit Ups
20 box jumps

THURSDAY

5 sets in 30 mins
dont remove hands.
Record # for each complete set
Set #1-

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 shoulder to overhead

#2 is 4 reps per movement.
#3 is 3 reps of each movement.
#4 is 2 reps per movement.
#5 is 1reps per movement.

FRIDAY

17.1

SATURDAY

Pull Up Negatives
3x3

Partner WOD
3 rounds:

  • 10 Kettlebell Swings (2p | 1.5p)
  • 5 Wall Climbs
  • 2 Pass Resistance sprint (back/forth)


SUNDAY

3 Rounds:

  • 25/22 Calorie Row
  • 12 Alternating Dumbbell Snatches (70/50)
  • 3 Rope Climbs

MONDAY

Box Squat
2 - 2 - 2

For Time:

  • 35 KBS (1.5p | 1p)
  • 25 Burpee Box Jumps (24/20)
  • 35 KBS
  • 25 Lateral Box Jumps (24/20)

TUESDAY

With a continous running clock:
50 Pullups
3 DB Thrusters every Minute (including at 3-2-1-Go)

15-10-5 (Alt arm)

  • DB snatch
  • Single arm SB oh lunges Per arm (50# | 35#)

WEDNESDAY

Tempo Bench Press
2:3:X

In 5 minutes:
500m Row
Max Pistols

THURSDAY

Mini Flight Simulator
AMRAP in 6 Minutes,
10-20-30.... etc.
Unbroken Double Unders

4 Rounds NFT Of:

  • 5-8 GOAT movement (think open!)
  • 12 Weighted Sit-Ups

FRIDAY

Power Clean + Full Clean

Work to Max

AMRAP Ladder in 5min
Power Clean/Burpee
1/1, 2/2, 3/3…etc
rest 2min
.. then
for time
highest rep - 1/1

SATURDAY

21-15-9

  • Wallball "2-fer-1s" (20# | 14#)
  • Collect 30s L-sit between efforts

SUNDAY

2011 CrossFit Games Regional Workout 6
For time:

  • Row 20 calories
  • 30 Burpees
  • 40 dbl db g2o 45 | 30
  • 50 Toes to bar
  • 100 ft Walking lunge w/ 45 | 35 OH plate
  • 150 ft Sprint

MONDAYS

Box Jump
3rm for height

5 rounds:

  • 45 double unders
  • 30 situps (L2 - GHD)
  • 15 deadlifts (250# | 185#)

TUESDAY

Overhead Squats

4x3

OPEN WOD 15.2
From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)
  • 10 Chest to Bar Pull-ups


From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)
  • 12 Chest to Bar Pull-ups


From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)
  • 14 Chest to Bar Pull-ups

... ETC

WEDNESDAY

Max Effort

2x 60s Max Effort AD Bike

AMRAP in 12 minutes:

  • 20 Plate Nurpees (45# | 35#)
  • 20m Pinch Plate Carry (45# | 35#)
  • 30 Russian Twists (45# | 35#)

THURSDAY

Tempo Dips
4x3 @ 2121 Tempo

4 Rounds for Efficency:

  • 21 Cal Row*
  • 15 Hollow rocks**
  • 9/9 BCKWD Step Stationary Lunges

FRIDAY

D.B. "Christina"
AMRAP in 20 minutes

  • 9 Pull-ups
  • 9 Squat Cleans (35# | 25#)
  • 9 Kettlebell Swings (1.5/1 pood)
  • 9 Toes-to-Bar
  • 9 Push Press (35# | 25#)
  • 9 Burpees


FGB Athletes:
Change Cleans to Power
Change PP to Renegade Rows

SATURDAY

FIGHT GONE BAD!

(NO REGULAR SCHEDULED CLASSES.  REGISTER HERE)

SUNDAY

Skill: Agility and Running Drills

GOATS BROTHER
15 - 12 - 9 - 6 - 3
Your Goat (think open!)
10 - 20 - 30 - 40 - 50
Double Unders 

MONDAY

Clusters
5 - 5 - 5

"Jackie"
1000 meter row
50 Barbell Thrusters
30 pull-ups

TUESDAY

Every 3 minutes for 12 minutes

  • 10 KBS (1.5p | 1p)
  • 100' HS Walk

Rest 7:00

AMRAP in 7 minutes:

  • 2 HS Box Circles (R/L)
  • 8 Burpees

Finisher:
100 Hollow Rocks
100 Superman Rocks
Alt btwn rocks as needed

WEDNESDAY

Back Squat
4x5

For Time:

  • 20 Back Squats (225# | 163#)
  • 40 Ball Slams
  • 60 Box Jumps

THURSDAY

MUSCLE UP SKILL TIME!

AMRAP in 15 minutes:

  • 4 bar muscle-ups
  • 6 Turkish get-ups (45# | 35#)
  • 8 ring push-ups

FRIDAY

Deadlifts

3x5

CROSSFIT OPEN WOD 15.1
AMRAP in 9 minutes of:

  • 15 Toes to Bars
  • 10 Deadlifts (M=115lbs, F=75lbs)
  • 5 Snatches (M=115lbs, F=75lbs)

SATURDAY

Skills - GHD FUN

3 Rounds:

  • 60 Double Unders
  • 20 Wall Balls (20# | 14#)
  • 3 Rope Climbs
  • 20 GHD Situps
  • 3 Wall Walks
  • 20cal Row

rest 2 minutes

SUNDAY

Skill time: Pistols!

10 Rounds for time:

  • 20 Lateral Hops
  • 6 Ring Dips
  • 6 Toes to bar
  • 6 Alt Pistols

MONDAY

"Christine" Deconstructed

3 rounds:
1 min max:

  • 3 deadlifts (225# | 155#)
  • 3 nurpees

90s - rest

3 sets:
1min max:

  • box jumps 24" (step-down)

90s - rest

3 sets:
1min max:

  • row

90s - rest

TUESDAY

WTD Pull Up
1RM

30 Rounds:

  • 5 Burpees
  • 1 Bar Muscle-up

WEDNESDAY

OHS
2RM
(from the floor)

A.M.R.A.P. in 12min

  • 7 Push presses (135# | 93#)
  • 10 OH Squats
  • 15 Hollow Rocks

THURSDAY

Pause Back Squat
4x2

For Time:

  • LH Farmer's Walk AHAP
  • 30 Ball Slams
  • RH Farmer's Walk
  • 20 Ball Slams
  • LH Farmer's Walk
  • 10 Ball Slams
  • RH Farmer's Walk


FRIDAY

3 rounds for time:

  • Row 50 calories
  • 100 double-unders (scale:75, L2: 150)
  • 50 walking lunges

SATURDAY

Clean and Jerks
1RM Max

OPEN WOD RETEST: 11.3

AMRAP 5 mins
Squat Clean and Jerk
(Men: 165lbs,75kg Women: 110lbs, 50kg)

Open 11.3 Results
Male 1st: 93 reps
Male 1000th: 56 reps
Female 1st: 90 reps
Female 1000th: 42 reps

SUNDAY

K.B. Love
AMRAP in 20min

  • 20 KBS
  • 15 Goblet Squats
  • 10 KB SDLHP
  • 6 TGU

MONDAY

Power Snatches

1x5

Alternating On the Minute x 12 Minutes

  • 10 Power Snatch (75# | 55#)
  • 10 Knees to Elbow

2 Rounds MAX EFFORT:
60's Max Double Unders Reps
60's Max Row For Meters (switch)

TUESDAY

Morrison
50-40-30-20-10

  • Wall Ball Shots (20/14)
  • Box Jumps (24/20)
  • Russian Kettlebell Swings (1.5p | 1p)

WEDNESDAY

2 Push Press + 2 Push Jerk
2+2 - 2+2 - 2+2 - 2+2

TEAM WOD
Resistance Sprint
5-4-3-2-1 Strict Deficit HSPU

THURSDAY

Skill: Butterfly Pull Ups

Level 2 Tester
10min "Cindy"

AMRAP in 10 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

FRIDAY

Front Squats
4x3

For Time

  • 100 Double Unders
  • 50 Ball Slams
  • 100 Double Unders

SATURDAY

6 Rounds
3 Minute AMRAP:

  • 3 Power Cleans (155/105),
  • 6 Kettlebell Swings,
  • 9 V Ups

1 minute rest between rounds

SUNDAY

Dips
4x3

Pistols
4x3

Open Workout 12.1

AMRAP 7 mins
Burpees

Open 12.1 Results

Male 1st: 161 reps
Male 1000th: 124 reps
Female 1st: 143 reps
Female 1000th: 110 reps

MONDAY

SKILL: HSPU Efficiency

Diane
21 - 15 - 9
Deadlifts
HSPU

TUESDAY

Bar Muscle Ups
Lvl 2 3x5 WTD
Lvl 1 3x Max
Beg 3x Max Chest to Bar

Open Workout 14.4

AMRAP 14 mins

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20# | 14#)
  • 30 Cleans (135# | 95#)
  • 20 Muscleups

Open 14.4 Overall Results
Male 1st: 277 reps
Male 1000th: 203 reps
Female 1st: 256 reps
Female 1000th: 186 reps

WEDNESDAY

Skills: Static Work!

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 secs of Hollow Rocks
Rest 30 seconds

THURSDAY

Thrusters
5 - 5 - 5

1 Minute Max Effort:

  • L KB Snatch (1.5P | 1P) (left)
  • KB Taters
  • R KB Snatch  (right)
  • Box Jumps (24" | 20")
  • L KB Snatch (left)
  • Double Unders
  • R KB Snatch  (right)


FRIDAY

AMRAP in 20 minutes of:

  • 5 Hang Power Cleans (135 | 93)
  • 10 Ball Slams
  • 20 Pulls on the Rower
  • 30 Unbroken Double Unders

... score is total cals on Rower

SATURDAY

Back Squats
3x5

3 Rounds:

  • 20 Front Rack Barbell Lunges (155# | 103#)
  • 20 Over-the-Bar Burpees

SUNDAY

Superset

  • Renegade Rows
  • False Grip Static Hang


E4M for 6 Sets, within 2 minutes complete the following work:

  • 15 GHD Sit-ups
  • 5 Weighted Dips
  • 5 Dead-hang Weighted Chin-ups

MONDAY

CrossFit TOTAL
3 attempts at your max:

  • Back Squat
  • Strict Press
  • Deadlift

TUESDAY

Muscle up clinic

50-40-30-20-10:

  • V Ups (LVL 2 - GHD sit-ups)
  • Double Unders

WEDNESDAY

Superset

4x4/4/4

  • Dumbbell Bench Press
  • Dumbbell Bent Over Row
  • Dumbbell Lateral Raise

For Time:

  • 20 Up N Over Box Jumps 24/20
  • 50 Heavy Wall Balls 30/20
  • 20 Up n Over Box Jumps

THURSDAY

AMRAP Ladder in 12 minutes:

  • Backward/Forward Shuttle Run
  • 2 KB Cleans (2p | 1.5p)
  • 2 C2B

KBs and C2B ladder up by 2
Shuttle stays at 3
 

FRIDAY

Snatch
1RM

For time:

  • Row 1K
  • 100 Push-ups
  • 10 Snatches 135 | 95

(RX+ - 155# | 113#)

Saturday

Alternating Tabata

  • L-Sit
  • HS Walk

For Time:

  • 50 Hollow Rocks
  • 40 Russian Kettlebell Swings
  • 30 Ball Slams
  • 20 Goblet Walking Lunges
  • 10 Wall Climbs

 

SUNDAY

The "Official CF WU"
3 rounds of 15:

  • Samson stretches (do the Samson stretch once each round for 15-30 seconds)
  • Overhead squats w/PVC
  • Sit-ups
  • Back extensions
  • Pull-ups
  • Dips

AMRAP in 15 minutes

  • 50 Double Unders
  • 10 front squats (185# | 123#)
  • 20 GHD sit-ups