3RFT
Nothin like a nice long burner to get through mid-week.
Skill- NFT
12-9-6
Strict C2B
Strict HSPU
6-9-12
Strict Pull Ups
HSPU
WOD - 3RFT
1,000m Row
50 Wallballs (20/14)
HPC
Strength- OTM x 10 mins
2 Hang Power Cleans - begin @ 50%
WOD- 15 min AMRAP
30 DU
10 Power Cleans (155/105)
30 DU
10 Lateral Burpees
Monday funday
“80% of success if showing up.”- Woody Allen
Strength- Back Squat Every 2:00
6- 70%
6-75%
4-80%
4-85%
2-90%
2-90%
WOD- For Total Reps
5 min AMRAP 21-15-9
OHS (95/65)
T2B
5 min Rest
5 min AMRAP 15-12-9
Thrusters (95/65)
C2B
Friyay
It’s Friday again already!! Option today to run, if not we can always Row or ski 500!
Body armor- 4RNFT
10 Ring Rows
10 Front Rack Reverse Lunge (115/85)
:20 sec Front Squat Hold
1:00 Rest
WOD- 2RFT
400m Run
30 DB Box Set Ups (24/20)(50/35)
400m Run
30 DB Alt. Hang C&J
400m Run
30 DB Alt. Snatch
Happy new year
Happy New Year CFU! Let’s crush those goals right off the bat! Remember tonight starts our new Tuesday/Thursday evening schedule. Sweat Rx will run from 7:30pm-8:15pm and there will no longer be an 8:00pm class.
Strength- Deadlifts every 2:00
5 sets of 6 reps at 70% of 1RM
WOD- 12 min AMRAP
3 Deadlifts (205/145)
3 T2B
3 Cal Row
6, 6, 6
9, 9, 9
etc…
score= last full completed set + reps (example 15+10 … 15 was completed of all mvts + 10 reps into the round of 18)