CF Class WOD: A. Five sets of: Front Squat x 3 reps @ 85% of 1-RM Rest 2-3 minutes
B. Three rounds for time: 20 Russian Kettlebell Swings (55/35) 10 Box Jumps (30″/24″) (Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C. Four sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Rest (Challenge yourself to get as far north of 100 reps as possible.)
KB Class WOD:
ROPE CLIMB PRs TODAY!!! Click here to check out the details!!
A. Three sets of: KB Front Squat x 3 reps @ 85% of 1-RM – may need to use dual bells Rest 2-3 minutes
Three rounds for time:
5/5 Kettlebell Thrusters 10 Balls Slams 1 Rope Climb
*Rest 2 minutes betweeen rounds.
CFKids Class WOD: Skill: handstand holds WOD: TURKEY 28 reps of each Tire jumps Unders (double) Run Kbs Elevate yourself (push ups) You’re doing burpees![gallery ids="44926,44927,44928,44929,44930,44931,44932,44933,44934,44935,44936,44937,44938,44939,44940,44941,44942,44943,44944,44945,44946,44948,44950,44952,44954,44956,44958,44960,44962,44964"] ]]>