THURSDAY

Posted on

STRENGTH
(E2:00 x 7)
1 squat snatch @85%

WOD
(3 rounds for time)
30 pistols
20 clean and jerks @95/65#
5 bar muscle ups

Advertisements

WEDNESDAY

Posted on

SKILL STRENGTH
(EMOM x 12)
1: 20 reps banded bench planches
2: 5 steict HSPU

TEAM WOD
(AMRAP in 20)
250 meter row
10 HSPU
*partners switch each round*

TUESDAY

Posted on

STRENGTH
(EMOM x 10)
2 back squats @65%

WOD
(4 rounds for time)
5 rope climbs
50 double unders

MONDAY

Posted on

WOD
(AMRAP in 7)
8 wallball @20/14#
8 pullups

REST 3:00

(AMRAP in 7)
7 deadlift @135/95#
7 snatches @135/95#
7 OHS @135/95#

REST 3:00

(AMRAP in 7)
5 t2b
9 burpees box jumps overs @24/20″

SATURDAY

Posted on Updated on

STRENGTH
(EMOM for 8 min)
3 Push Press @ 65%

WOD
(For Time)
1500m Row
*Then 3 Rounds*
10 Ring dips
15 SDHP @75/55#
20 Abmat Situps

FRIDAY

Posted on

STRENGTH
(E2:00 Min x 7 Sets)
Power Clean + Squat Clean x2 @70%

WOD
(4 Rounds for Time)
15 HSPU
10 Deadlift @155/105#
5 Power Clean @155/105#

THURSDAY

Posted on

SKILL STRENGTH
(EMOM in 10)
Min 1: 12 Shoulder Taps
Min 2: 2 Strict HSPU + 4 Kipping

WOD
(AMRAP in 13min)
10 T2B
11 Push-ups
12 Box Jumps

WEDNESDAY

Posted on

STRENGTH
Back Squat w/5sec pause 1RM
Drop Set 85% x1, 80% x1

WOD
(21-15-9 reps for time)
KB Swing @70/50#
KB Alt reverse Lunge @70/50#

TUESDAY

Posted on

PARTNER WOD
(AMRAP in 30min)
30 Pull-Ups
30 Air Squats
30 Burpees
30 CTB pull-ups
30 Wallball @20/14
30 Burpees
30 Bar MU
30 Thruster @95/65
30 Burpee
*break up reps as you like

MONDAY

Posted on

We are doing a new order for CFHG t-shirts. Since Murph is coming up we thought we would honor this time of year and add it to our new shirts. Even if you don’t plan on doing Murph or can’t make it you are still allowed to get a shirt, it is our gym shirt as well. Sign ups will be at the gym. Get your orders in soon. We will be putting the order in two weeks from now. Girls you have an option of a girls style tank top as well.

MONDAY
SKILL STRENGTH
(EMOM in 12min)
Min 1: 10 Toe Touch + 6 Kip Swings
Min 2: 5 Strict Pullups

WOD
(For Time)
20 Du’s
10 Alt DB Snatch @50/35#
40 Du’s
20 Alt DB Snatch
80 Du’s
30 Alt DB Snatch
40 Du’s
20 Alt DB Snatch
20 Du’s
10 Alt DB Snatch