(479) 644-8108

Thursday June 30th

WOD
"Filthy 50 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Fitness
"Dirty 30"
Box Jumps or Step Ups
Jumping pull-ups
Kettlebell swings, 1 pood
Walking Lunge,
Knees to elbows or sit ups
Push press, 45/35/25 pounds
Supermans
Wall ball shots, 20@10' 14@9' scale from there
Burpees
Double unders 15 attempts 1;1 singles

Wednesday June 29th


Kelley Summer Session CFK

WOD
Strength/BB
Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

Conditioning
"Jackie"
Row 1000m
50 Thrusters 45/35
30 Pull Ups

FX
Row 500
35 Thrusters/Wallballs
20 Pull Ups 

Tuesday June 28

Edwin Perez making up "always". Heart

WOD
BB/Strength
with a 16 minute running clock
min 1-8 1 Squats Clean @80% across
min 9-16 1 Squat Snatch @ 80% across

Conditioning
21-18-15-12-9-6-3 reps of for time
OHS 95/65 *These shouldb be big sets if not UB
TTB

WOD
Rest Day
North Open 11-1 & 5:30-7pm
South Open 11-1 & 5:00-6:30

Conditioning
21-18-15-12-9-6-3 reps of
OHS 95/65

We all know Denny as a hard working community oriented athlete that wants to help his community be better. But he is also that father that sets an example and would do everything for his family. #Dennygames2016.

WOD
Rest Day
North Open 11-1 & 5:30-7pm
South Open 11-1 & 5:00-6:30

We all know Denny as a hard working community oriented athlete that wants to help his community be better. But he is also that father that sets an example and would do everything for his family. #Dennygames2016.

WOD
Rest Day
North Open 11-1 & 5:30-7pm
South Open 11-1 & 5:00-6:30

Monday June 27th


We all know Denny as a hard working community oriented athlete that wants to help his community be better. But he is also that father that sets an example and would do everything for his family. #Dennygames2016.

WOD
Rest Day
North Open 11-1 & 5:30-7pm
South Open 11-1 & 5:00-6:30 

Friday June 24th

WOD
"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load as score