WODs

Heavy Lifters: First 1/2 Hour: Open Gym Then… BB Tabata:  8 Rounds with 1 min rest (20/10) Power Snatch (85/65) SDHP (95/75) Push Press (85/65) Front Squat (95/75)   WOD: 5 Rounds for Time 10 SDHP (95/75) 20 Push-Ups  … Read more »

For Warrior 5 rounds of Cindy -Then- 1/2 “Murph” For Time *Run 800m 50 Pull ups 100 Push Ups 150 Squats *Run 800m *Carry a Sandbag or Plate for the Run. 45/25 -Then- 5 rounds of Cindy Make Up WOD… Read more »

For Time: Run 800m 30 wall balls (20/14) Run 800m 20 wall balls Run 800m 10 wall balls

  “KB Annie”   50, 40, 30, 20, 10 Of:   D/U’s KB Swings (53/35)    

  Deadlift:   1,1,1,1,1,1,1,1,1,1.   *Complete 50 Strict Toes-To-Bar.      

  “Ryan P” Front Squat For Max Reps (95/65) 50 D/U’s (Or 250 Singles) 25 Box Jumps (30/24) (Ryan 34″) 400m Ruck Run (45/25) 25 Squat Clean Thrusters (95/65) 40 Burpees Front Squat For Max Reps (95/65)   *Each Front… Read more »

  Skill Training:   Wall Climbs   60, 50, 40, 30, 20, 10 Of:   Hammer Swings (20/16/12/10/8) Jumping Jacks Jump Rope Singles   *There Will Also Be New Additions To The CFL Warm-Up. (PNC Participants, You Already Know What… Read more »

  HLCLV:   “Bonny + Clyde”   For Time With Partner: (Random Male/Female Teams)   4 Man-Makers Each (45/25) 400m Run Together 5 Total Rope Climbs (One Rope) Deadlift 6000 Total Pounds Row 1200m Total (One Rower) Front Squat 3000… Read more »

  0930 Warrior Program   7 Total Rounds Of:   “The Bear Complex” (For Max Weight)   This is one “Rep”: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press   Do that seven times for… Read more »

  For Time:   50 Toes-To-Bar Row 1000m 40 Wall Balls 30 Hang-Cleans (115/75) 20 Bar-Hop Burpees 10 Hang-Cleans