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CFEXP
  WORKOUT OF THE DAY STRENGTH: Alternating Supersets: A- 3rm Power Clean B- 3-5 HSPUs/ or 10 DB Strict Press x 4-6 rds WOD(Spinach) 15 F squats 15 P Jerks 15 H P Cleans x 4 Rds L1-95/65 L2/M-75/55 L3-65/35 14min Cap
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  WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5 build WOD(Sleet)  In 1 min complete- 15 WBs, with remaining time- ME burpees -Rest 1min Score is total burpees through all 6 Rds x6 rds L1-20/14 to 10′ L2/M-20/10 to 9′ L3-14/10 to 9′ 11min  
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  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am. 
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  WORKOUT OF THE DAY STRENGTH: F Squat 3.3.3.3. building WOD(Thrusters, Burpees, Pull Ups OH MY!) 4 Thrusters 6 Burpees 8 Pull-ups L1-135/95, CTB L2/M-95/65, bw L3-65/35, V-rows 10 Min AMRAP  
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  WORKOUT OF THE DAY STRENGTH: NONE WOD(Team Relay) 10/7 cal bike 15 KB Swings (53/35/18) 20 OHS (45/35l/15) 25 HR Push-ups, Toes or knees 30 DL’s (135/95/ 55) 35 D-Unders/70 Singles 3 RFT (30min CAP) **Using on the floor. Split  into 3 equal teams. All teams start at front end of room, one athlete...
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  WORKOUT OF THE DAY STRENGTH: P clean and Jerk 1.1.1.1.1. building WOD(DT) 12 DL 9 hang Cleans 6 P Jerks x 5 Rds L1-155/105 L2/M-115/75 L3-96/55 10min Cap    
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  WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 building WOD(Double Down) 10 V-rows 15 Wall Balls 20 Plyo Lunges (L+R=2) 25 Sit-ups 30 D-unders x 4 Rds L1- False grip feet elevated, 30/20, GHD sit-up L2/M- legs straight, 20/14, 1/2 d-unders L3- bent knee, alt lunge, 60 singles, 3 rds 16mins  
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  WORKOUT OF THE DAY STRENGTH: B Squat 10.10.10. across   WOD(Wait, I thought it said slurpees!) 15,12,9,6,3 TTB Burpee – each round ends with a 10/7 cal row/ bike L1- 30/20, TTB L2/M- 20/14, KTE L3- 14/ 10, Knee raise, squat thrust 15min Cap  
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  WORKOUT OF THE DAY STRENGTH: NONE   WOD(Break) Team wod -Reps can only be completed when partner is “”holding”” the other position. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner holds plate...
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  WORKOUT OF THE DAY STRENGTH: Clean (Full) 3.2.1.1.1. Building   WOD(Pick it up) 30 B Squats 20 P Snatches x 3 rds L1-95/65 L2/M-75/55 L3-45/25 12min
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