Tuesday

20,000lb Pull:

100 Deadlifts (200/120)

Drop weight penalty: 25 DU

Monday

Skill - Efficient Rowing

Alternate between Treadmill / Rowers

Treadmill Tabata (All out efforts)

8 Rounds

8-12 % incline grade

6-8 mph

20 work 10 sec rest

3 minutes rest

Rower Tabata (All out efforts)

8 rounds

Double Under Tabata (8 rds)

Try to maintain or exceed DU reps with each successive round

Friday---NO CLASSES

That's right folks, there will be no classes Friday. Here's a WOD just in case you need your CF fix. Enjoy!

5 Rds:
250m Row
2 Rope Climbes (15ft mark)
10 Ring Dips

Thursday

Well if anyone noticed, I posted this on the CF Kids blog last night by accident! Oops!

Reminder: There will be NO classes Friday due to the training holiday. I will post a WOD that you can do on your own, the gym will open at 10am.

AMRAP in 12 min:
5 DL (BW)
12 Push Press (65/45)

Enjoy the break from Mr Sun today...no running!!! Yippee!!!

Wednesday

Because I knoooow y'all love to run in 100+ degrees! Enjoy! Keep hydrated.

"Eva"
5 rounds:
800m run
30 KBS (2/1.5)
30 Pullups

Heads up! There will be NO classes Friday in observation of the training holiday.

Tuesday

The Original Lumberjack

In teams of two:

Run 400m with medicine ball (20/14)

10 Pull ups each

10 Box jumps ea.

10 Push Press ea. (75/55)

10 KBS (1.5/1)

10 Double Unders

10 Wall Balls (20/14)

Run 200m forward

Run 200m backward

10 Pull ups each

10 Box jumps ea.

10 Push Press ea. (75/55)

10 KBS

10 DU

400 m run with MB

MONDAY

Today's WOD:
Sumo Deadlift High Pull
1-1-1-1-1-1-1
Go on and get your 1 Rep Max!

Then:
Tabata Box Jumps
Tabata Row