CF WOD 7/18/18

— SHREDDED MEALS —
Monday July 23rd
5-7PM

SHREDDED MEALS

 

FIRE BREATHER:
For Time:

50 Double Unders
40 PullUps
30 Goblet Squats @70/50
20 T2B
10 HSPU

FIRE WALKER:
For Time:

40 Double Unders OR 80 Singles
30 PullUps
20 Goblet Squats @55/35
10 T2B
5 HSPU

FIRE WALKER:
For Time:

80 Singles
30 Ring Rows
20 Goblet Squats @35/20
10 Knee Tucks
5 Wall Climbs

Finisher:
For Time:

1000m Row

Extra Credit:
8X200M Run
1min Rest BTW Sets

CF WOD 7/17/18

Core Strength:
7min AMRAP

10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
10 Candle Sticks or Deck Squats

What's your Work Capacity?
In this workout, the best time is the longest time!

Death by EMOM, For Time:
Min1 - 5 Burpees, add 1 rep each round
Min2 - 10 Slam Balls, add 2 reps each round
*Once you can't complete the given work in 1 minute start going back down to 5 Burpees, 10 Slam Balls, then your workout is done!

FIRE BREATHER:
SB @30/20

FIRE WALKER:
SB @20/15

FIRE STARTER:
SB @15/10

CF WOD 7/16/18

— SHREDDED MEALS —
Monday July 23rd
5-7PM

SHREDDED MEALS

Hang Squat Snatch
3-3-3-3 (Strength) or
Hang DB Snatch
10-10-10-10 (Endurance)


FIRE BREATHER:
5RFT:

5 Hang Squat Snatch @80% of today’s 3RM
10 OH Lunges
15 PushUps

FIRE WALKER:
5RFT:

10 Alt DB Snatch @50/35
10 OH Walking Lunges (5 each side)
15 PushUps

FIRE STARTER:
12min AMRAP

10 Alt DB Snatch @35/20
10 OH or FR Lunges (5 each side)
10 PushUps

CF WOD 7/11/18

We will be having a
meal delivery service company
— SHREDDED MEALS —
coming in Monday July 23rd
5-7PM, details to come

SHREDDED MEALS

 

Back Squat
3-2-1-1-1 (Strength)

FIRE BREATHER:
Partner 12min AMRAP

UB Set of Back Squat @80-85% of today’s 1RM
(as soon as you rack the bar, your partner performs their UB Set of Back Squat,you run 100m and perform 15 Ring PushUps)
*your score is reps x weight = max weight lifted

FIRE WALKER:
Partner 12min AMRAP

UB Set of Back Squat @70-75% of today’s 1RM
(as soon as you rack the bar, your partner performs their UB Set of Back Squat,you run 100m and perform 15 Ring PushUps)
*your score is reps x weight = max weight lifted

FIRE STARTER:
Partner 12min AMRAP

UB Set of Back Squat @60-65% of today’s 1RM
(as soon as you rack the bar, your partner performs their UB Set of Back Squat,you run 100m and perform 15 Ring PushUps)
*your score is reps x weight = max weight lifted

CF WOD 7/9/18

We will be having a
meal delivery service company
— SHREDDED MEALS —
coming in Monday July 23rd
5-7PM, details to come

Shredded Meals

 

Front Squat
3-3-3 (Strength)
15-15-15 (Endurance)

Strict Shoulder Press
3-3-3 (Strength)
15-15-15 (Endurance)

Thrusters
3 reps every :45 for 9 minutes, add 5lbs every :45 until you can’t build anymore and complete the remainder of the lifts at your max 3 rep weight.

Extra Credit:
4x400m run
2min Rest BTW Sets