Thursday Nov. 5th WOD

CFWU

AMRAP in 20 min

Row 250 meters

SDHP 95lbs, 21 reps

Pull-ups 15 reps

Wednesday November 4th WOD

CFWU

Thruster 1-1-1-1-1-1-1

Tues. Novemeber 3rd WOD

CFWU

30 Muscle-ups for time

If you can't do the muscle-ups do 120 pull-ups and 120 dips

Monday November 2nd WOD

CFWU

21-18-15-12-9-6-3

Power clean 95lbs

Sit-ups

Back Extensions

Saturday Oct. 31st. WOD

Warm Up

Row 1000


WOD

2-4 Person Teams

For time:

50 Tire Flips (share)

50 Pull-ups (each)

50 Tire Flips

50 Push-ups (each)

50 Tire Flips

50 Sit-ups (each)

50 Tire Flips

50 Burpees (each)

*Each person must complete all reps between tire flips before the team continues

Friday Oct. 30th WOD

CFWU

For time:

25 walking lunge steps

20 pull-ups

50 box jumps

20 double unders

25 ring dips

20 knees to elbows

30 kettlebell swings

30 situps

20 hang squat cleans

25 back extensions

30 wallball shots

3 rope climb ascents

Thursday Oct. 29th WOD

CFWU

Helen

3rd for time:

Run 400m

kettlebell swings, 21 reps

12 pullups