Daily WOD

- 4 cycles per station - 2 minutes per cycle A) 4 Front Squats @ 80%+ B) Max effort Row for Calories in 40 seconds + 15 Situps C) Max effort Rope Climbs in 40 seconds (bring long socks!) or Max effort reps of 1 SDHP (40/25kg) + 1 Burpee ...

CFB Matt Swift fundraiser Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) - Each partner does one full round before tagging partner - Score = total reps (60 reps per round) - AK & JK - 598...

MOBILITY has been cancelled until further notice. WOD A) “Badger” 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run or B) "Ship" 9 rounds for time: 7 Squat Cleans (85/57.5kg) 8 Burpee Box Jumps (36/24") - 40 minute cutoff will apply to both workouts. ...

No Gymnastics with April during Open Gym today. Check the Facebook page for suggested skills practice. A) Press 7-7-7 B) With a 15 minute time cap: 1000m Run Then AMRAP 10 Hang Power Snatches (30/20kg) (^50/35kg) 15 Pushups (^Ring Pushups) 200m Run httpv://www.youtube.com/watch?v=NeA-PRQdOgo...

Partner WOD With a 12 minute time cap (^10 minutes), for time: 100 Wall Ball (9/6kg) (^9/6kg to 10') 50 HSPU (^Deficit) 30 Power Cleans (60/40kg) (^90/70kg) Then 6 minutes to find 1RM Hang Snatch https://www.youtube.com/watch?v=NF6yah3cgF8...

AMRAP in 20 minutes: 10 Situps 20 Double Unders 20 Pull-Ups 40 Double Unders 30 Kettlebell Swings (24/16kg) 60 Double Unders ...

2 rounds for total reps: - 2 minutes per station - 3 minutes rest between rounds - Reverse order in round 2 Row (Cals) Pushups KB SDHP (32/24kg) Push Press (40/25kg) Box Jumps (24/20") httpv://www.youtube.com/watch?v=FnQ2mSitY98 httpv://www.youtube.com/watch?v=0ueFufR-Vt0...

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