Workout of the Day
Open gym in effect! Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted. Or spend an hour (including warm-up/stretch and cool-down/stretch) working on a weakness or weaknesses. Use the “Write your own workout” feature in the CF Whiteboard app for logging.

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Workout of the Day
Open gym in effect! Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted. Or spend an hour (including warm-up/stretch and cool-down/stretch) working on a weakness or weaknesses. Use the “Write your own workout” feature in the CF Whiteboard app for logging.

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Workout of the Day
1km row
then
Shoulder Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Cash out with another 1km row.  Score whichever effort was faster.

Post your scores to the Whiteboard.

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Workout of the Day
In front of a clock set for 12 minutes, complete as much of the following pattern as possible:
1.25x bodyweight deadlift, 2 reps
2 V-ups
1.25x bodyweight deadlift, 4 reps
4 V-ups
1.25x bodyweight deadlift, 6 reps
6 V-ups, etc.

Post your scores to the Whiteboard.

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Workout of the Day
5k Meter Row

Compare to 170612

Post your scores to the Whiteboard.

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Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Transfer your data for the week from here.

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