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!

Pause Front Squat

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

“Solar Eclipse of the Heart”

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

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

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

Back Squat
EMOM 18 x 2

Pendlay Row
3 x 10

Pin Pull
1 x 3

3 Rounds

2 minutes
30 DU’s
10 Power Snatch
Rest

2 minutes
Row
Rest

Floor Press

AMRAP in 7
25 Cal Bike
30 Squats

AMRAP in 7
5 Pull Up
10 Push Ups

Sumo Deadlift

3 Rounds
8 Barbell Front Squat
16 Reverse Lunge
rest

100 RKB Swing

Handstand Holds

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

Bench w/ Chains
9 x 3

For Time:
25 Burpee Pull Ups
50 Dips
75 Box Jumps
100 Ab Mat Sit Ups

For Time:

1 Mile Run
21 Push Jerk

800m Run
15 Push Jerk

400m Run
9 Push Jerk

Back Squat
EMOM

Seated Band Row
4 x 15

Pin Pull
1 x 5

AMRAP in 15 min
5 HSPU
10 RKB Swings
15 Hang Squat Clean

Press
3 x 5

4 Rounds, on the 3 minutes
200m Run
10 C2B
40 DUs

Back Squat

Dimmel Deadlift
3 x 20

4 rounds
Sled Drag
FLR

Todays hours:
Morning 8 and 9:30 (no child minding)
Evening 5:15 and 6:15

Partner WOD!
AMRAP in 20min
5 Burpee DB G2OH
Fire Hydrant Run

AMRAP TGU in 10 min

“Volkswagon Bug”
15 – 12 – 9 – 6 – 3
Close Grip Bench
Strict Pull Ups

5 x 3 min round
10 Fr Squat
10 box jump
Max Cal’s Row / bike
Rest

“DT”
5 Rounds
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

5 Rounds
300m Row
20 Wall Balls
rest

Bench Press
3 x 5

3 min
Bike

rest

3 min
5 Strict Pull Ups
10 Push Ups

rest

3 min
15 Air Squats
15 DU’s

Back Squat
3 x 5 all at the same weight

AMRAP in 12
8 Box Jumps
12 SA DB Complex

On the minute for 20minutes
Odd: 30 DUs + 10 KB Swings 55/35
Even: 12 Burpees

Courtesy of CF Linchpin

1RM Test Day!
8 to 10am.
Please sign in online.

Snatch
C & J
Front Squat

AMRAP in 20 min
15 Cal Row
100m Farmers Carry
15 Box Jumps
100m D.Ball Carry

Delaod for test day on Sunday, July 30 from 8 – 10am.
Please sign in online.

Snatch

Clean & Jerk

8 Rounds, Every 4 minutes on the 4 of:
Run 200 Meters
10 Alternating DB Power Snatch
5 C2B Pull Ups
5 Burpee Box Jump Overs

Clean & Jerk

2 Rounds:
1min Power Clean
rest
1min KB Goblet Squat 55/35
rest
1 min Russian KB Swings
Rest

Delaod for test day on Sunday, July 30 from 8 – 10am.
Please sign in online.

Snatch

Front Squat