Thursday 7-10-14

Summo Deadlift 

5-5-5-5-5

Then...

AMRAP 6 Min

10 Deadlift (315#/225#)

10 Ring dips

Wednesday 7-9-14

Push Press

5-5-5-5-5

Then...

21-15-9

Burpee to target 6" above reach 

KB Swing (70#/53#)

Tuesday 7-8-14

Front Squat
5-5-5-5-5

Then...

3 Rounds
10 Thrusters (115#/85#)
7 Muscle ups

Monday 7-7-14

For Time
10 OHS (135#/95#)
50 Sit ups
9 OHS
40 situps
8 OHS
30 sit ups
7 OHS
20 Sit ups
6 OHS
10 Sit ups
5 OHS

Friday 7-4-14

Happy Fourth of July!!!! CRCF will be open for a 9am WOD only today and closed tomorrow.  Don't forget to do your 100 push ups today!

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Here are some options you can do on your own tomorrow if you're itching to workout

EMOM 20 MIN

10 burpees

or

200 Burpees for time

or

Tabata (20 sec on 10 sec rest for 8 rounds)

Air Squat

Or 

EMOM for 20 min

Sprint 100 meters (up a hill is preferred)

or

5 Rounds

10 push ups

20 air squats 

Thursday 7-3-14

15 Min to establish a 1RM Deadlift

Then...

"Karen"

150 Wall balls 

Wednesday 7-2-14

12 Min to establish a 1RM Strict Press

Then....

"Mary"
AMRAP 20 Min
5 HSPU's
10 pistols
15 pull ups