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Thursday, January 29, 2015

Thursday 1/29/15 WOD

It's been a long week!  We are back with our regular schedule today!  

CF Moms at 9:30am
10:30am WOD
5:30pm WOD
6:30pm WOD

Get in here!!

Warm Up
4 rounds
5 pull-ups
7 push-ups
9 squats

Strength
Bench 5x5

WOD
50 box jumps
40 pull-ups
30 wall ball
20 ring dips
10 burpees

Wednesday, January 28, 2015

Wednesday 1/28/15 WOD

Warm Up
3 rounds
20 Double unders
8 t2b
8 kb swings

Strength
1 RM clean & jerk

WOD 
12 min AMRAP
3 clean & jerks
6 t2b
9 kb swings

Sunday, January 25, 2015

Monday 1/26/15 WOD

Warmup
3rounds 
10 Ring rows
10 Lunges 
10 Squats

Strength 
Squat find your 1RM

Wod 
Iron Jackie
1000 m row
50 Thrusters 75/55
30 strict pull-ups 


Thursday, January 22, 2015

Thursday 1/22/15 WOD

Dynamic warmup
Stretches

Strength 
Find your 1RM bench press 
Weighted dips 5x5

WOD 
50 double unders
40 wall ball
30 Cal row
20 pull-ups 

Wednesday, January 21, 2015

Wednesday 1/21/15 WOD

Warmup
3rounds 
10 ring rows 
10 lunges
10 air squats 

Strength/ skill
Deadlift 5x2

Skill of choice

WOD 
12 min Amrap 
5 push jerks
10 deadlifts 
15 box jumps