WOD 10/12/16
Jerk: 5-5-5 Weighted Ring Row: 5-5-5 Then… AMRAP 12 minutes 15 Deadlifts, 185/133 25 Situps 75 Double Unders Excited to deadlift!
WOD 10/11/16
EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 7 OHS 155/103 CFWC Barbells for... Read More
WOD 10/10/16
Congratulations to MB and Steph V for a podium finish at Paul Bunyan CF Lumber Games! 6 RM back squat then 2X6 at 90% Then... Read More
WOD 10/9/16
9am-11am- Open Gym (must be done by 11 am) 10 am- Olympic Lift Class 11 am- Endurance 200m Run 30 Double Unders 20 Wall Balls... Read More
WOD 10/8/16
Good luck to ALL our athletes competing at the Lumber Games! “Strongman Saturday” Log warm-up: we’ll briefly cover how to do partner work with the... Read More
WOD 10/7/16
“WWPF” 10 Rope Climbs 20 Deadlifts, 305/203 30 Synchronized Toes 2 Bar 60 Pushups, 45/25 2000m Row 60 Pushups, 45/25 30 Synchronized Toes 2 Bar... Read More
WOD 10/6/16
Front Squat 3-3-3 Then 12 Min AMRAP 4 Strict Pullups 8 KB Swings 2pood/1.5pood 12 Hang Squat Clean 95/63 Post Loads... Read More
WOD 10/5/16
Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… 800m Run 75 Wall Ball Shots, 20/14 600m Run 50 Box Jumps, 24/20 400m Run 25 Shoulder 2... Read More
WOD 10/4/16
15 Minutes to a heavy snatch (any way) Then…. 30 Burpee Ring Muscle Ups for time (Scale with 75 Burpee Pullups) *Every 3 Minutes 3... Read More
WOD 10/3/16
8 rep max Back Squat then 2 sets 8 at 90% Dianne 21 – 15 – 9 Handstand Push-ups Deadlifts 225/153