WOD’s

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BULLETIN BOARD

Memorial Day WOD Event
Date: May 27th (Saturday)
WOD starts at 9:00 AM, then party after

***Please bring a beverage or dish to share***

Note: May 29th (Monday), we will only have classes at 9:15am and 10:15am.

May 2, 2017 [Tuesday]

0945 CFR Metcon

8 Min AMRAP
5 Snatch 95/65
2 Rope Climb

Rx Plus: (135/95) + Legless

***One Minute Transition***

8 Min AMRAP
5 Deadlifts (135/95)
2 Wall Walks

Rx Plus: (185/135) + Muscle Up

May 1, 2017 [Monday]

0944 CFR Metcon

5 rounds of:
8 Plate Russian Twist (Left + Right = 1 rep)
8 Pistol Squats

For Time

Your choice of load. In the comment box, enter your weight load.

2k Row

Max Effort 2k Row

Cashout

3 rounds of:
10 Sled Dog Push (270/170)
30 GHD Situps

Rx Plus: 315/225

April 30, 2017 [Sunday]

0943 CFR Metcon

3 rounds of:
7 Deadlifts (185/135)
75 Double Unders

***Rest 3 Minutes***

3 rounds of:
21 Wall Balls (20/14)
21 Ring/Bar Body Rows

For Time

Cashout

4 Laps Farmers Carry

*your choice of load

April 29, 2017 [Saturday]

BENCHMARK

Coe

Ten rounds for time of:
10 Thrusters (95/65)
10 Ring push-ups

In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

April 28, 2017 [Friday]

0942 CFR Metcon

5 rounds of:
15 GHD Sit Ups
10 Ring Dips
5 Burpees
Run 1 Lap

For Time

Cashout

Tabata GHD Hip Extension

April 27, 2017 [Thursday]

You can start at either WOD A or WOD B. You MUST rest for at least 4 Minutes between A & B.

WOD A

10 Min AMRAP
10 Front Squats (135/95)
10 HSPU
10 Box Jumps (24″/20″)

WOD B

Ladder up and down

10-1
Bench Press (75% of BW/ 60% of BW)

1-10 (per side)
Weighted Step Ups (35/25)
with a 20″ box

For Time

Rx Plus: 100% of BW / 70% of BW + DB (45/35)

April 26, 2017 [Wednesday]

Weightlifting

Clean Pull + Hang Squat Clean
5-5-5-5-5

0940 CFR Metcon

5 rounds of:
10 DB Clean & Jerk (35/25)
8 Pull Ups

For Time

Rx Plus: (45/35) & Muscle Cleans

Cash Out

DB’s Farmer’s Walk; 1 lap around the building

Your choice of weight (go heavy).

No Time Cap

April 25, 2017 [Tuesday]

0939 CFR Metcon

2 rounds of:
20 Cal Row
30 Hang Power Snatch (95/65)
Run 2 laps

For Time

Cashout

35 Deadlifts (135/95)

Time

*FORM IS EVERYTHING. DO NOT SACRIFICE FORM FOR TIME*

Rx: 165/135

April 24, 2017 [Monday]

0938 CFR Metcon

Happy 30th Birthday, Dan!

3 rounds of:
4 2x bodyweight Deadlift
24 Wall Balls (20/14)

**870m run (3.5 laps) accumulated within 3 rounds***

THEN REST FOR FOUR MINUTES

Grace

30 Clean & Jerk (135/95)

For Time

Your score is your total time (including the rest period).

April 23, 2017 [Sunday]

0937 CFR Metcon

21 Thrusters (95/65)
75 DU
15 Thrusters
15 Pull Ups
9 Thrusters

For Time

Rx plus: 115/75

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