Wednesday, January 31, 2018

10 x ... 20 minute time cap

5 HSPU
10 Pistols
15 T2B/SU



Tuesday, January 30, 2018

clean and jerk

1-1-1-1-1




Monday, January 29, 2018

9-15-21-15-9

wallballs
burpees

Thursday, January 25, 2018

Annie

50-40-30-20-10

Double Unders
Sit Ups

Wednesday, January 24, 2018

3x
3 MU
5 Burpees
10 FR Lunge 50/35

or

3x
6 pull ups
6 ring dips
6 burpees
12 FR Lunge

https://www.instagram.com/p/BeTEk5pBH9A/?hl=en&taken-by=cfgymnastics

Tuesday, January 23, 2018

4 x

8 HSPU
10 Bulgarian Split Squats 50/35# dumbells
12 T2B

Monday, January 22, 2018

4x

15 kb swings
15 box jumps
15 cal row

Thursday, January 18, 2018

4x
33 wallballs
55 Double Unders

Wednesday, January 17, 2018

7x

7 pull ups
4 pistols
7 burpees

Tuesday, January 16, 2018

3 rounds:

3 deadlifts 135/95lbs
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

15 push ups

Monday, January 15, 2018

25-20-15
Calories on the Airdyne
21-15-9
Thrusters 45/65#

Thursday, January 11, 2018

"Dianne"

21-15-9
Deadlift
HSPU

Wednesday, January 10, 2018

11 RFT
2 strict Pull Ups
2 Ring Dips
7 Sit ups

Tuesday, January 9, 2018

3 RFT

10 Power Snatch 95/65
14 Walking OVH Lunge

Monday, January 8, 2018

2 rounds:

10 push ups
20 squats

10 push ups
20 squats

10 push ups
20 squats

15 Burpees

Friday, January 5, 2018

21-15-9
dumb bell thrusters
burpees
after each round 30 double unders

Thursday, January 4, 2018

100 pull ups
80 sit  ups
60 pistols
40 cal row
20 dumb bell push press

Tuesday, January 2, 2018

KAREN hangs out with GRACE

10x

15 wallball
3   clean and jerks

Monday, January 1, 2018

100 burpies 4 time!

both hands need to touch a target 6" above your reach

Happy New Year!