WOD

Monday 3/30/20

"Draper" 4 RFT Run 400 m 12 PP 50 Dubs Choose weight if you have access. DB/KB/BB use odd object if...

Saturday 12/22/2018

"Power Puff" For time: 30 Toes-to-bars Run, 400 m 15 Power Cleans, 175/115 lbs Run, 800 m 15 Power Cleans, 175/115 lbs Run, 400 m 30...

Friday 12/21/2018

"Single File" For time: 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over Rows, 35/20 lbs 20 Single Leg Deadlifts, 35/20 lbs -- then -- 75/50 Assault Bike Calories -- then -- 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over...

Thursday 12/20/2018

"Spin Cycle" Complete as many rounds as possible in 18 mins of: 3 Rope Climbs 20/14 Assault Bike Calories 60 Double...

Wednesday 12/19/2018

Strength Find your Overhead Squat 5 Rep Max. Build To Heavy "Dead Arm" Complete as many rounds as possible in 12 mins of: 5 Strict Handstand Push-ups 10 Overhead Squats, 95/65 lbs 15 Deadlifts, 95/65...

Tuesday 12/18/2018

"Dopamine" Every 5 mins for 25 mins do: 15/12 Assault Bike Calories 18/15 Row Calories 21 10 Meter Shuttle...

Monday 12/17/2018

21-15-9 reps of: Box Jump Over, 24 in Power Clean, 115 lbs Chest-to-bar Pull-up Front Squat, 115 lbs Lateral Burpee Over Barbell Push Jerk, 115...

Sunday 12/16/2018

"Backstop" 5 rounds for time of: 10 Dumbbell Front Rack Reverse Lunges, 50/35 lbs 20/14 Assault Bike Calories

Saturday 12/15/2018

"CNC 12 Days of Christmas" For time: 12 Runs, 100 m 22 Power Snatches, 115/75 lbs 30 Pull-ups 36 Power Cleans, 115/75 lbs 40 Burpees, 42 Wall Balls, 20/14 lbs 42 Kettlebell Swings, 53/35 lbs 40 Push Press, 115/75 lbs 36 Deadlifts, 115/75 lbs 30 Toes-to-bars 22...

Monday 3/30/20

"Draper" 4 RFT Run 400 m 12 PP 50 Dubs Choose weight if you have access. DB/KB/BB use odd object if...

Saturday 12/22/2018

"Power Puff" For time: 30 Toes-to-bars Run, 400 m 15 Power Cleans, 175/115 lbs Run, 800 m 15 Power Cleans, 175/115 lbs Run, 400 m 30...

Friday 12/21/2018

"Single File" For time: 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over Rows, 35/20 lbs 20 Single Leg Deadlifts, 35/20 lbs -- then -- 75/50 Assault Bike Calories -- then -- 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over...

Thursday 12/20/2018

"Spin Cycle" Complete as many rounds as possible in 18 mins of: 3 Rope Climbs 20/14 Assault Bike Calories 60 Double...

Wednesday 12/19/2018

Strength Find your Overhead Squat 5 Rep Max. Build To Heavy "Dead Arm" Complete as many rounds as possible in 12 mins of: 5 Strict Handstand Push-ups 10 Overhead Squats, 95/65 lbs 15 Deadlifts, 95/65...

Tuesday 12/18/2018

"Dopamine" Every 5 mins for 25 mins do: 15/12 Assault Bike Calories 18/15 Row Calories 21 10 Meter Shuttle...

Monday 12/17/2018

21-15-9 reps of: Box Jump Over, 24 in Power Clean, 115 lbs Chest-to-bar Pull-up Front Squat, 115 lbs Lateral Burpee Over Barbell Push Jerk, 115...

Sunday 12/16/2018

"Backstop" 5 rounds for time of: 10 Dumbbell Front Rack Reverse Lunges, 50/35 lbs 20/14 Assault Bike Calories

Saturday 12/15/2018

"CNC 12 Days of Christmas" For time: 12 Runs, 100 m 22 Power Snatches, 115/75 lbs 30 Pull-ups 36 Power Cleans, 115/75 lbs 40 Burpees, 42 Wall Balls, 20/14 lbs 42 Kettlebell Swings, 53/35 lbs 40 Push Press, 115/75 lbs 36 Deadlifts, 115/75 lbs 30 Toes-to-bars 22...

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