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Strength – Push press 5,5,3,3,3 AMRAP 15 min 10 Thrusters (95-65) 10 Back Extensions 15  Pull ups CF Kids WOD…

AMRAP 30 minutes: 400m run 21 Kettlebell swings (24/16k) 21 “Rowers” (Army PFT sit-ups) Finisher: Turkish get-ups 10/10 Even KR was rocking the 6P WOD  

Strength – Deadlift 5-5-3-3-3 2x for time 12 DL (185/135#) 3 Burpee box jump (24/20″) 9 DL 6 B box jump 6 DL 9 burpee bpx jump 3 DL 12 burpee box jump Yeah Dot Drillz!!!  

Today we are doing the recently revised Army Physical Fitness Test: * 60-yard shuttle run * 1-minute rower * Standing long jump * 1-minute push-up * 1½-mile run CFJC Kids got into the Army PT [...]

Run 800 meters 20/20 Sledgehammer swings (16lb) 15 Medicine ball cleans (20/14lb) Run 600 meters 20/20 Sledgehammer swings 15 Medicine ball cleans Run 400 meters 20/20 Sledgehammer swings 15 [...]

Partner warm up – one partner does 10 burpees while the other partner does wall balls. Switch places and continue for 3 minutes. Strength: Back squats 5-3-3-1-1 Then, three rounds for time [...]

Skill – Clean & Jerk AMRAP 15 minutes 15 Box Jumps 5 Clean & Jerks 95/75# 10 Ring Dips (MU to the high rings if you have them)  

Strict Press 5×5 AMRAP 20 minutes 10 Push Press (95/75 lb) 10/10 One armed KB swings (24/16k) 10 Ab Mat sit-ups (each round increment sit-ups by 10)  

Strength – Front squat 5×5 Lunge for time – 200 m lunge with 45/25# plate overhead When  you put down the plate, you must run to the cone Kinda like a “Stair [...]

167K total at the Flowery Branch USAW meet The ladies of CFJC had fun getting muddy at the Spartan Race