Sunday WOD

WOD – 20 rds for time

3 wall balls (20/14)

3 chest passes

3 ball slams 

9 push ups 

one lap around gym 

WOD in the Box!

WOD in the Box!

The 8, 9 and 10am classes will meet at Cedar Creek Park in parking field 4!  Wear your CFM gear and represent!! 

There is a 5k run at Cedar Creek this morning and they will not let people in past 8am.  I apologize for this over site, all classes will be held in the box.

Back Day

Strength:

Good Mornings 

3-3-3-3-3

Yates Row

3-3-3-3-3

WOD:

12 min AMRAP

10 KB Swings 53/35

10 Jumping Lunges

10 Tuck Jumps

Happy Mothers Day!

WOD:

5 min – 

Max distance farmers walk 70/53

*Start with the 200m turn around and as the clock gets closer to zero, stay closer to the gym to get an accurate measure of how far you carried the kettlebells.

rest 2 min

5 min – 

Max distance row

rest 2 min

5 min – 

Max KB swings 53/35

rest 2 min

5 min – 

Medball clean press and slam

Halph Murph

Halph Murph

WOD:

Half Murph – 

Run 800m

50 pull-ups

100 push-ups

150 Squats

Run 800m

*If you have a 20# weight vest or body armor, wear it.  You can partition reps any way you would like.

Don’t forget to sign up for our Memorial Day Murph Challenge HERE or HERE!! May 25th, during the 8, 9 and 10am classes, we will be tackling Murph and then having a pig roast and BBQ.  Bring your friends and family and come have some fun!!

 

Deads

Strength

Deadlift

2-2-2-2-2

WOD

5 RFT

7 Deadlift 225/185

15 Anti-rotation press ea. red/blue

30 swimmers

Dumbbell Snatch

Strength:

Dumbbell Snatch L/R

3-3-2-2-1-1

WOD:

12 min AMRAP

3 Single arm dumbbell overhead squats* L/R

3 Single arm arm overhead lunges** L/R

6 Single arm ring rows

*sub single arm front squats

**sub single arm front rack lunges

Weighted Pull-up & Dips

Weighted Pull-up & Dips

Strength:

Weighted Pull-up

3-2-1-1-1

Weighted Dips

3-2-1-1-1

WOD:

25 T2B

then

5 RFT – 

5 Kneeling KB Press L/R

5 KB Bent Over Rows L/R

then

25 T2B