Running Clock WODs 04 Jul 2019 7-5-2019 5th of July Hours: Bring A Friend Friday 6:30a CF 9:00a CF 5 Rds :45/:15 Single DB Clean (MBC) Push Ups Sit Ups Ring Rows Double Unders Corey
Named WODs 03 Jul 2019 7-4-2019 WOD 4th of July Hours: 6:30a CF 7:30a CF 5th of July Hours: Bring A Friend Friday 6:30a CF 9:00a CF “Not Nancy” 5 Rds 400m Run 15 Hang Power Snatches… Corey
Running Clock WODs 02 Jul 2019 7-3-2019 WOD 4th of July Hours: 6:30a CF 7:30a CF 5th of July Hours: Bring A Friend Friday 6:30a CF 9:00a CF 5 Rds 1 min at each: Wall Balls 20/14# Bar-Over… Corey
Strength 01 Jul 2019 7-2-2019 4th of July Hours: 6:30a CF 7:30a CF 5th of July Hours: Bring A Friend Friday 6:30a CF 9:00a CF 4-4-4 Clean Deadlift Accessory Work: 3 Rds 3 Slow Release… Corey
AMRAPs 29 Jun 2019 7-1-2019 WOD 4th of July Hours: 6:30a CF 7:30a CF 5th of July Hours: Bring A Friend Friday 6:30a CF 9:00a CF AMRAP in 15: 12 Box Jumps 24/20″ 6 Pull Ups… Corey
WODs for time 28 Jun 2019 6-29-2019 WOD 10 Rds 100m Sprint 10 Wall Balls 20/14# 10 Tuck Ups 10 DB Walking Lunges 35/25# 10 HPC 75/55# Corey
AMRAPs, Strength 27 Jun 2019 6-28-2019 WOD Power Clean + Push Jerk 2-2-2-2 AMRAP in 8: 8 Pull Ups 8 Pistols 8 Hollow Rocks 8 Box Jumps 24/20″ Corey
Running Clock WODs 26 Jun 2019 6-27-2019 WOD 4 rds :45/:15 Toes to Bar Row for Cal Ring Dips Double Unders Corey
AMRAPs 25 Jun 2019 6-26-2019 WOD AMRAP in 20: 3 Snatch Deadlift 95/65# 6 Hang Power Snatches 12 Overhead Squats 200m Sprint Corey
AMRAPs, Strength 24 Jun 2019 6-25-2019 WOD 5-5-5 Back Squats Accessory Work: 3 Rds 3 Slow Release Pull Ups 3 Slow Release Ring Dips :60 Plank AMRAP in 5: 5 Burpees 100m Sprint Corey
