Saturday June 12, 2021

CFD_10year_anniversary 186
Brad

WOD
4 Sets
15 Box Jumps*Step Downs/Tuck Jumps
30 Jumping Air Squats
15 Burpees
*Rest 2:00 Mins b/t sets*
or-
4 Sets
21 Double DB Thrusters (50lbs/35lbs)
15 Box Jumps* Step Down
9 Strict Handstand Pushups
*Rest 2:00 Mins b/t sets*
 

ACCESSORY WORK
3 Sets
6 Lateral Box Step ups (each side)
12 DB Hammer Curls (each side)

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Friday June 11, 2021

CFD_10year_anniversary 141
Welcome Back


Warmup

2 Rounds
30 Jumping Jacks
5 Pushups to Downward Dog
10 Worlds Greatest Stretch

AMRAP 15:00 Minutes
*Split Reps with a partner, however you like
100 Burpees
100 Goblet Squats 50lbs/35lbs/Air Squats
100 Alt. Leg VUps
100 Single Arm Alt. Hang DB Clean and Jerks 50lbs/35lbs/Reverse Lunges
100 Double Unders/Jumping Jacks

Or
Individual Version- Half the Reps of every movement

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Wednesday June 9, 2021

DSC_5275
Travis
Warmup

4:00 Clock
20 Jumping Jacks
5 Burpees, NO PUSHUP

WOD

3 Sets
AMRAP in 5:00 Minutes
30 Mountain Climbers
20 Alt. Leg VUps
10 Chair Dips/10 Single DB Shoulder to Overhead (10 reps each arm- 50lbs/35lbs)

ACCESSORY WORK
Tabata (:20 on/:10 off)
Situps

BONUS STRETCHING
2:00 Couch Stretch (each side)
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