Happy August!!

WOD:

A.Work up to a heavy single Overhead Squat

Work up to a heavy single Snatch Balance (sub behind the neck push jerk with snatch grip)

Work up to a heavy single Snatch (sub Power Snatch)

B. 7 min AMRAP

 Power Snatches (115/80)

every minute on the minute perform 7 wallballs (30/20)

*score is number of Power Snatches completed*

We are taking bets!! $10, winner takes all! Top 3 in order women, men and teams! For instance,

1st place Annie Thorsdottir

2nd place Tia-Clair Toomey

3rd place Katrin Davidsdottir

WOD:

3 Rounds

500m Row

400m Run

rest approximately 3 mins between rounds

WOD:

“Nasty Girls”

3 Rounds

50 Air Squats

7 Ring Muscle-Ups (Bar MU/Burpee C2B pull-ups/Burpee COB pull-ups)

10 Hang Power Cleans (135/95)(115/80)(95/65)

*last done 10/30/17*

WOD:

“Diane”

21 – 15 – 9

Deadlifts (225/155)

Handstand Push-Ups (DB Strict Press)

WOD:

EMOM x 16

1st min: 10-20 Calorie Bike

2nd min: 8-15 Toes2Bar

3rd min: 8-12 Front Rack Reverse Lunges (115/80)(95/65)(75/45)

4th min: 5-10 Ring Dips (8-15 Hand Release Push-Ups)

WOD:

A.EMOM x 5

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (@50% of 1 RM) (Clean Pull Video)

EMOM x 5

1 Heavy Power Clean

B. 7 min Ladder Up

1 Power Clean (155/105)(135/95)(115/80)(95/65)

30 Double-Unders

2 Power Cleans

30 Double-Unders

3 Power Cleans

30 Double-Unders

continue adding 1 rep to the cleans

followed by 30 DUs

WOD:

“Randy on the Run”

5 Rounds

400m Run

15 Power Snatches (75/55)

WOD:

4 Sets

2 rounds of “Burgeron Beep Test’

20/15 Calorie Row

*record split times*

Burgeron Beep Test: 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

WOD:

CFNE’s OPEN TEST

20 min ARMAP

50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)(115/80)(95/65)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (burpee chest2bar pull-ups/ burpee pull-up)

WOD:

18 min AMRAP

50 meter Farmers Carry (70/53)(62/45)

100m Sandbag run (70/50)(50/30)

200m Run

once 1st partner finishes sandbag run the next partner starts

Check out Emily! Not only does she kick a$$ designing and making our apparel, she lifts heavy weight!!