Nick D.
CF Linchpin Test 1
For Time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run
Friday, September 21, 2018
Thursday, September 20, 2018
9/21/19- Rinse and Repeat
"Heey"
In 5 minutes complete
50 Wallball Shots
than AMRAP
12 Deadlifts (135/95)
12 Box Jumps
Rest 5 minutes
In 5 minutes complete
50 Wallball Shots
than AMRAP
8 Deadlifts (185/125)
8 Box Jumps (24/20)
Rest 5 minutes
In 5 minutes complete
50 Wallball Shots
than AMRAP
6 Deadlifts (225/155)
6 Box Jumps (24/20)
Wednesday, September 19, 2018
9/20/18- How Many Did You Say
Coach Bekah
Partner WOD
For Time:
Calories on the AAB
M/M - 400
M/F - 350
F/F - 300
** Every 4 minutes (@ 4, 8, 12...) 1 member of your team will complete 50' walking lunge holding KB's (53/35).
Tuesday, September 18, 2018
Monday, September 17, 2018
9/18/18- Rowbo
KB March
For Time:
1000m Row buy in
then complete
4 sets of 15 unbroken front squats
Athletes choice on weight. Weight comes from the floor
Sunday, September 16, 2018
9/17/18- Slide Show
Friday night Endurance
4 RFT
40 Double Unders
20 Toes To Bar
40 Double Unders
20 Burpees
Friday, September 14, 2018
9/15/18- Wish them WELL
Craig Odonnell BRING A FRIEND "Bring a Friend Wish Them Wells" AMRAP: 7 minutes 3 Person Teams Station 1 - Box Jump Overs Transition- Farmer Carry KB or DB Station 2 - Wall Balls (20/14) *Score is total WB's and Total Box Jump Overs **Rotate stations after Carry gets to you. AMRAP: 7 minutes 3 Person Teams Station 1 - Box Jump Overs Transition- MB Lunges Station 2 - KB or DB deadlifts *Score is total DL's and Total Box Jump Overs **Rotate stations after lunge gets to you.
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