WOD - Run and a Lift

3 Mile run w/ Cooper - 29:30

21-15-9
Sumo Deadlift High Pull - 95lbs
Kettlebell Swing - 50lbs
Pull Ups

15:49

WOD - Taken from CF Front Range

Modified for short burst WOD:

3 Rounds for time:

10 Power Cleans - 115lbs
10 Goblet Squat - 50lbs

8:08

WOD - Cindy

Cindy - AMRAP in 20 minutes:

5 Pull Ups
10 Push Ups
15 Air Squats

11 Rounds + 5 pull ups

WOD - Taken from CF Conviction + Pull Ups

3 Rounds of:

20 KB Swings
12 Box Jumps
9 Push Jerks
6 Pull Ups

10:14

WOD - Taken from CF One World

Complete 10/8/6/4/2 reps for time of:

Deadlift
Hang power clean
Front squat
Push jerk

WOD - Jack from Coca CF

‘Jack’

10 push press (men-115/women-75)
10 kb swings (men-55/women-36)
10 box jumps (men-24″/women-20″)

rounds for 20min

8 Rounds (19:06)

WOD - 7-14-7

Heavy Bag - 4 Rounds at 3 minutes w/ 30 seconds rest

5 Rounds

7 Hang Power Clean - 115lls
14 Kettlebell Swings - 50lbs
7 Pull Ups

13:16

WOD - Seven's

3 Rounds - Heavy Bag (3 minute round)

5 Rounds / 7 Reps

Hang Power Clean - 115lbs
Kettlebell - 55lbs
Push Press - 115lbs
Pull Ups

17:30

Waterford Full Moon Four Miler - Night Run

4 Mile Run

Mile 1- 10:04
Mile 3 - 30:12
Mile 4 - 40:01

WOD - Taken from Coca Crossfit

3 Rounds of Heavy Bag - Warm Up

5 rounds for time:

7 Reps of:

Deadlift
Hang Power Clean
Front Squat
Push Jerk

12:21