Thursday, 17 September 2020
Conditioning: AMRAP 20 37/30 Calorie Row 20 Slamballs (30/20) 60 DUs/120 Singles
Wednesday, 16 September 2020
Strength: Bench Press 5 X 5 Conditioning: For Time 400 Meter Run, 21 Hang Cleans 400 Meter Run, 15 Hang Cleans 400 Meter Run, 9 Hang...
Tuesday, 15 September 2020
Strength: Deadlift 5 X 5 Conditioning: For time 20-18-16-14-12–10 Kettlebell Swings (53/35) Kettlebell Box Step-ups (20 in) Pull-ups
Monday, 14 September 2020
Conditioning: AMRAP 5: Buy-in: 35/28 Calorie Bike 15 Front Squats (95/65) 20 AbMat Sit-ups *Rest 5 Minutes AMRAP 5: Buy-in: 25/20...
Friday, 11 September 2020 - Patriot Day
CFKL 9/11 Remembrance WOD - AMRAP 21: 2001 Meter Row Then, 9 Burpees 11 Power Cleans (135/95) 200 Meter Run
Thursday, 10 September 2020
Conditioning: 3 RFT: 70 DUs/140 Singles 50 Wallballs (20/14) 30 KBS (53/35) 10 Box Jump Overs (24/20) Post-WOD: 3 Rounds 50 Russian...
Wednesday, 9 September 2020
Strength: Push Jerks 3 X 3 Conditioning: 3 RFT: 25 T2B 20 Push Jerks (115/85) 15/12 Calorie Bike
Tuesday, 8 September 2020
Strength: Deadlift 4 X 6 Conditioning: AMRAP 18: 2-4-6-8-10-12... Alternating Reverse Lunges Pull-ups Push-ups
Monday, 7 September 2020 - Labor Day
Strength: Back Squat 4 X 3 Conditioning: For Time: 27-21-15-9 Calorie Row Front Squat (95/65)
Friday, 4 September 2020
AMRAP 4: 21/18 Calorie Bike 21 Burpees 21 Kipping Pull-ups Rest 4 Minutes AMRAP 4: 15/12 Calorie Bike 15 Burpees 15 T2B Rest 4...
