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07 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

15-12-9-12-15

Front Squats (115/75)(75/55)

American Kettlebell Swings (1.5/1)(1/25#)

RX+: (155/105)(105/70)

and (2/1.5)(1.5/1)

Stimulus/Focus: This out and back will challenge you mentally–with the coming back part being the hard part. Try to complete each set unbroken. Rest between movements as needed.

Cool Down: 2 Rounds

200 Meter Farmers Carry (KB from WOD; Switch hands at the turnaround point)

200 Meter Run

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04 July 2024

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Cool Down: Partner Choice

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03 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Clean

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 14 Minute AMRAP

7 Hang Power Cleans

7 Front Squats

RX: (205/145)(145/100)

Stimulus/Focus: Choose a weight that is heavy for you. Find a weight that you can complete the HPCs in two to three sets and the FSs unbroken or in two sets. Aim for 4-5 rounds

Cool Down: Tabata Bar Hops

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02 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute Partner AMRAP-You Go, I Go

Handstand Walk (25′)

10 Wall Balls (20/14)(14/10)

10 Ring Rows

Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, rest while your partner does the same. Each person’s work is one round. Score is total rounds and reps per team.

Cool Down: Partner Choice

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01 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

400 Meter Run

1000/800 Meter Bike Erg

500/400 Meter Row

25/20 Calorie Assault Bike

Stimulus/Focus: Each movement counts as 1 rep. If time is called while you are in a movement, finish it and count it.

Cool Down: 400 Meter Walk

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30 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP

WOD: Four 5-Minute Rounds

Max Effort Unbroken Overhead Squats (@70% of Today’s Heavy)

Ab Mats Sit Ups (3x OHS Reps)

Stimulus/Focus: Complete as many overhead squats as possible without putting the bar down. Then, complete 3x that number in ab mat sit ups. Each round will have a total rep count (OHS and Ab Mat Sit Ups). You will have 5 separate scores.

Cool Down: 400 Meter Run

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27 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result

WOD: For Time (16 Minute Cap)

21-15-9-15-21

Back Squats (115/75)(75/55)

Toes to Bar

Stimulus/Focus: This is a fun little out and back. Strive to complete your back squats in 2 sets each time and your toes to bar in 3 sets.

Cool Down: 3 Rounds

10 Superman Holds

100 Meter Row