WOD

Wednesday, August 23, 2017

Bench Press

4x
12 DB Bench Press
12 Push Up

4 Rounds
Row for Cals
rest
Unbroken T2B
rest

 

This Friday at 6:15, come wish Coach Deni a farewell with “Last Bus” WOD  and 7:15 BBQ!

Tuesday, August 22, 2017

Pause Front Squat

5 rounds
12 Russian KB Swings
24 DBall Walking Lunge
1 Sled Drag

Monday, August 21, 2017

“Solar Eclipse of the Heart”

EMOM for up to 10 rounds add:
1 rep Power Snatch
1 rep Burpees
20 meters Row

Sunday, August 20, 2017

Floor Press
9 x 3

3x
12 Dumbbell Tricep Back
16 SA DB OH Press

Teams of 3
100 Cal Row
100 America KB Swings 55/35
60 Box Jumps
60 Supine Row

Run CFE @ The SeaWheeze lululemon Half Marathon

Saturday, August 19, 2017

Last fun Saturday game warm up day with Coach Deni before she moves away.  Make sure to come in this week while she’s here.

3 Rounds for time:
Run 400m
15 DB Ground to OH
20 Wall Balls

Friday, August 18, 2017

Back Squat
EMOM 18 x 2

Pendlay Row
3 x 10

Pin Pull
1 x 3

Thursday, August 17, 2017

3 Rounds

2 minutes
30 DU’s
10 Power Snatch
Rest

2 minutes
Row
Rest

Wednesday, August 16, 2017

Floor Press

AMRAP in 7
25 Cal Bike
30 Squats

AMRAP in 7
5 Pull Up
10 Push Ups

Tuesday, August 15, 2017

Sumo Deadlift

3 Rounds
8 Barbell Front Squat
16 Reverse Lunge
rest

100 RKB Swing

Monday, August 14, 2017

Handstand Holds

Every 4 minutes for 20 minutes:
200m Run
7 Hang Power Clean