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WOD

15
Aug

Tuesday 08/15/2017

“Purple Cow”

AMRAP 13
30 Russian Kettlebell Swings (53/35)
20 Deadlifts (155/105)
10 Handstand Push-ups

Box Brief – Mark your calendars for the CFPH BBQ on September 2!

 

 

 

15
Aug

Monday 08/14/2017

“Money”

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

15
Aug

Saturday 08/12/2017

Teams of 3

AMRAP 7
Max Calorie Bike (switch every 12 airdyne cals or 7 assault bike cals)

Rest 3:00

AMRAP 7
Partner 1: Burpees
Partner 2: Bar Hang
Partner 3: Plank Hold
*Rotate when a partner fails the hang or plank

Rest 3:00

AMRAP 7
*Individual*
Max Calorie Row

10
Aug

Friday 08/11/2017

“Heavy Day!”

Every 3:00 for 6 Rounds 
5 Back Squats
5 Strict Press

Box Brief – Today is the sign up deadline for the Round Valley Throwdown!

 

 

 

9
Aug

Thursday 08/10/2017

***Please bring high socks or some kind of shin protection for the Rope Climbs***

“Dead Climb”

4 Rounds
1:00 Rope Climb
1:00 Sit-ups
1:00 Kettlebell Deadlifts
1:00 Ring Dips
1:00 Rest

Box Brief – Round Valley Throwdown deadline is tomorrow!

 

8
Aug

Wednesday 08/09/2017

“Box of Chocolates”

3 Rounds
50m Sled Push
100m Shuttle Sprint
200m Medball Run
400m Run
Rest 3:00

Box Brief – Deadline to sign up for the Round Valley Throwdown is this Friday!

 

7
Aug

Tuesday 08/08/2017

“15.3”
AMRAP 14
7 Bar Muscle up
50 Wall Balls (20/14)
100 Double Unders

Box Brief – CFPH BBQ is Saturday September 2! Check your email for details! Signup sheet is on the announcements board in the box, write your name and number of guests you’re bringing so we have a headcount!

7
Aug

Monday 08/07/2017

“Round Valley Throwdown WOD 2”
21-15-9
Deadlift
Hang Power Clean
Box Jump

Intermediate (115/80)(24″20″)
Novice & Masters (75/45)(20″/20″ step ups allowed)

Box Brief – Sign up for the Round Valley Throwdown!