Photo: Ben's Overhead Squat
Welcome to CF Tactical Arts Academy Ben!  Let's have fun together!

WOD:
21-15-9
Run 400m
Overhead Squats @ 115 / 75#
HSPU

Today's Results:
Bob 12:48
Reiko 18:42
Ili 20:57
Kyle 20:55
Johnny: Strength Only
Brenda 11:11
Ben 14:48

Photo: 6:30pm class doing a Thruster

WOD:

Tier 1
8 rounds for time of:
12 Thrusters @ 85 / 45#
9 Toes to Bar
200m run

Tier 2
7 rounds for time of:
12 Thrusters @ 85 / 45#
9 Toes to Bar
200m run

Photo: Joseph's KB Swing

WOD:

Tier 1
AMRAP 20
5 Burpees
10 HSPU
15 KB Swings @ 24 / 16kg

Tier 2
AMRAP 15
5 Burpees
10 HSPU
15 KB Swings @ 24 / 16kg

Photo: Ili is about to start fun workout!

WOD:

Tier 1
5 rounds for time of:
20 Knees to Elbows
20 Clean and Jerk @ 115 / 85#

Tier 2
4 rounds for time of:
20 Knees to Elbows
20 Clean and Jerk @ 115 / 85#

Photo: Troy's Front Squat

WOD:

Tier 1
AMRAP 20
5 Pull Ups
6 Burpees
7 Front Squats @ 135 / 95#

Tier 2
AMRAP 15
5 Pull Ups
6 Burpees
7 Front Squats @ 135 / 95#

Photo: WOD of 6:30pm class

WOD:
18-15-12-9-6-3
Front Squats @ 135 / 95#
Sit-Ups
EMOM 2 Box Jumps @ 24 / 18"

Photo: Scott's Clean and Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
HSPU
Dead Hang Pull Ups
Push Ups

Today's Results:
Becky 19:20
Mikey 16:50
Carla 19:20
Glenn 21:34
Ili 18:00
JMFC 21:55
Sergio 19:42 (Rx!)

Photo: Sydney's Ring Dip

WOD:

Tier 1
5 rounds for time:
30 Squats
20 American KB Swings @ 1.5 / 1 pood
10 Box Jumps @ 24 / 18"

Photo: Glenn's Clean and Jerk

WOD:

Tier 1
AMRAP 20
20 Alternating Lunges
10 Knees-To- Elbows
5 HSPU

Tier 2
AMRAP 15
20 Alternating Lunges
10 Knees-To- Elbows
5 HSPU

WOD:

Tier 1
10 rounds for time:
20 Double Unders
10 PUll-Ups

Tier 2
8 rounds for time:
20 Double Unders
10 PUll-Ups

Tier 3
6 rounds for time:
20 Double Unders
10 PUll-Ups

Today's Results:
Bob 14:22 (T3)
Carla 15:55 (Rx!)
Bryan 15:01 (T3)
Brenda 12:30 (T1)
Johnny 25:27 (Rx!)
Scott 24:39 (T1)
Mike 20:50 (T1)
Lawrence: Strength Only
Sergio 22:44 (Rx!)
Joseph 24:02 (T1)
Sydney 16:30 (T2)