Weekly Results

Endurance Results

.com

12 minute AMRAP:

10 burpees

25 double unders

Skills + Test

10 minutes of hand stand and plank practice. 

5 minute AMRAP:

One-Arm-Kettlebell Snatch (53/35#)

400m run cash out.  

Anaerobic Haze Test

For time:

1000m row

800m run

Sub 7:00 gets you a CFP shirt!

Annihilator

Strength: Find your 3RM overhead squat

WOD

3 rounds for time of:
400m run
30 kb swings (1.5/1pood)
30 Hand release pushups

Squat series cont.'

5 rounds for time:

7 front squats (165/115#)

7 pushups 

14 weighted sit-ups 35#

"Cash-out" 400m run

100 pullups

100 pullups for time:

Complete 15 air squats with every rest. 

Happy Fathers Day!

Endurance Results

Kandee

800m run

5 rounds of:

10 deadlifts 135/95#

10 toes-to-bar

80 air squats

800m run

Chip Thrust

Strength:

Find your 3 RM thruster

For time:

40 sumo deadlift high pulls (95/65#)

80 sit-ups

40 thrusters 96/65#

Tiny's

4 min AMRAP:

6 shoulder-to-overhead 135/95#

12 box jumps 24/20"

4 min AMRAP:

6 toes-to-bar

12 push-ups

3 rounds for time:

25 air squats

10 push-ups

10 JUN

15 min AMRAP of:

2 cleans (185/135#)

50m sprint

1 Muscle-up

Weekly results

Hot Plate

21-18-15-12-9-6-3 reps of:

Ground-to-overhead with 45/35# bumper plate. 

5 burpees and 30 double unders between each set. 

From cfjax.com

Karancy

20 minute AMRAP

400m run

15 overhead squats (95/65#)

30 wall ball shots 

Richardson

EMOM

x 5 minutes:

4 kb swings (1.5/1pood)

6 burpees

4 jumping split lunges

x 5 minutes:

5 kb swings

8 burpees

5 jumping split lunges

x 10 minutes:

6 kb swings

10 burpees

6 jumping split lunges

If at any point you cannot finish the required reps within the minute, your workout is over.