Back Squat
3-3-3-3-3

7 rounds of
14 db snatches (7L/7R)
7 pull ups
You may alternate snatches

5 rounds for time

15 push press (95/65)

15 burpees

15 sit ups

1st minute - 5 deadlifts (225/135), 10 push ups

2nd minute - 10 box jumps, 5 push ups

Repeat 8 times (16 minutes total ) and add 1 rep to each set of 10 push ups and 10 box jumps (i.e. 11 push ups and 11 box jumps next 2 minutes). Last round 17 push ups and box jumps.

CFO MEBB

front squat

3-3-3-3-3

WOD

Helen

3 rounds for time

run 400m

21 kb swings

12 pull ups

"The Chief"

AMRAP in 3 min

3 power cleans (95/135)

6 push ups

9 squats

rest 1 min

repeat

5 rounds total

Run 400

10 pull ups

db thrusters ( appropriate number of reps )

3 rounds for time

To figure the number of reps multiply your weight x 10 (ex. 150x10=1500). Choose dumbbell weight total and divide into above number (35lb db x 2=70, 1500/70=21). Do 21 reps the first round, 75% the second (16 reps), and 50% the third (11 reps). Use a heavier db for less reps and a lighter db for more. (ex. 50lb db x 2 = 100, 1500/100=15 reps first round)

CFO MEBB
Front Squat
3-3-3-3-3

CFO WOD
every min on the min for 15 min
7 heavy swings
7 pull ups

if you normally use a 36lb kb use a 44 or 53
if you normally use a 44lb kb use a 53 or 60 kb or db
if you normally use a 53lb kb use a 70 or 80lb kb or db

MEBB
Deadlift
3-3-3-3-3

CFO WOD
AMRAP 13 min
suicide run
15 swings

5 rounds for time
5 handstand pushups
10 thrusters (95/65)
run 400m

50 burpees
60 db snatches
70 pushups
80 squats
90 sit ups
100 swings
90 sit ups
80 squats
70 push ups
60 db snatches
50 burpees

Perform as a two man team, only one person working at a time.

MEBB
Power clean
3-3-3-3-3

CFO WOD
every min on the min
5 deadlifts
10 swings

CFO MEBB
back squat
3-3-3-3-3

CFO WOD
21-15-9
dive bomber push ups
wall ball
pull ups

He Actually Fell Asleep!!!

CFO MEBB
shoulder press
3-3-3-3-3

CFO WOD
AMRAP 12 min
10 knees to elbows
10 half moons
10 overhead squats

Thanks for joining us Matt

CFO WOD

200m farmers walk 50/30
30 sumo deadlift high pull 135/95
30 push ups
30 squats
30 push ups
30 snatch grip deadlifts
200m waiters walk 50/30