WOD 7/12/19

Strength/Skill/Stability
4 Rounds:
a) Push Press x 8
b) Double Handle Bent Row w/landmine x 8
c) Single Leg Split Squat x 8 Each Leg

Conditioning
“4 Rounds of “”Cindy”””
10 Dead Lifts
400m Run
“3 Rounds of “”Cindy”””
12 Dead Lifts
400m Run
“2 Rounds of “”Cindy”””
14 Deadlifts
400m Run

WOD: 7/10/19

Strength/Skill/Stability
EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 10-12 Dumbbell Push Press – Left
c) 30 Seconds See the Lights, 30 seconds rest
d) 10-12 Dumbbell Push Press – Right
e) 30 Seconds Russian Twists, 30 seconds rest

Conditioning
Run 800
50 Plate G2O (45/25)
Run 400
25 Plate G2O
Run 250
*Compare to 5/17/17

WOD: 7/2/19

ANNOUNCEMENT: CFM is closed on Thursday for Independence Day. Everyone is invited to do the Independence run in Atwater. Ask a coach for details.

Skill/Stability/Strength
Back Squat

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
2 x 3 @ 90%

Conditioning
5 Rounds:
10 Deadlifts (225/155)
20 Wallballs (20/14)

Auxiliary

Push Finisher

WOD: 6/25/19

Skill/Stability/Strength
EMOM x 10
Back Squat: 1 Pause Squat (3 Seconds @ bottom) + 1 Back Squat

Conditioning
5 Rounds of 3 Minutes:
15/12 Cal Row
8 Strict Pull Ups [Advanced: 4 Muscle ups]
Max KB Swings in remaining time (53/35) [Advanced: 70/53]
*Start again on rower at 3:00, 6:00, 9:00, and 12:00; No Rest between rounds.  Score is total number of KB Swings.

WOD: 6/19/19

Skill/Stability/Strength
4 Rounds:

a) Dips x 30 Seconds
b) Alternating 1-Arm Step Back Overhead Kettlebell Lunge x 12 reps
c) Kettlebell Upright Row w/1-Second hold @ at top x 10-12 reps

Conditioning
3 Rounds of 3 Minutes Work/3 Minutes Rest:

250m Run [Advanced: 400m]
10 Thrusters (135/90)
Then, ME Double Unders with remaining time.

Auxliary
Push Finisher