WOD 2/1/17
WOD 2/1/17

Bench Press: 1-1-1 (90-100%) Single Leg RDL: 3 x 5 (each leg)   Then…   4 min AMRAP 500m Row/Assault Bike Max RMU in remaining time (scale w/pullups)   2 min break   4 min AMRAP 500m Row/Assault Bike Max Ground 2 OH in remaining time, 135/93   2 min break   4 min AMRAP

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WOD 1/31/17

15 Minutes to a heavy Snatch Then…. 21-15-9 Power Snatch 115/73 HSPU Happy birthday to Steph, aka Skunk Bae!  

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WOD 1/30/17

10 rep max Back Squat then 2 sets of 10 reps at 90% 15 min AMRAP  5 Floor Presses 135/95 7 Barbell roll-outs 9 Chest to bar Pull-ups 

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Enduro WOD 1/29/17

9 am -11 am- Open Gym 10 am- Olympic Lift 11 am- Endurance   5 Rounds 400m Row or Run 15 Burpees 15 Goblet Squats 2 Minute Rest Between Rounds

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WOD 1/28/17

Filthier Fifty 50 Box jump, 24/20 50  Pull-ups 50 Kettlebell swings, 53/35 50 KB Walking Lunge 53/35 50 Toes to bar 50 Push Ups 50 Med Ball Sit Ups 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Good luck to Selena and Majesta at their first home meet of the season! Join us

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WOD 1/27/17

WWPF 42 Deadlifts, 225/155 300 DU 400m Run Relay 30 Deadlifts 200 DU 400m Run Relay 18 Deadlifts 100 DU 400m Run Relay What happens at Partner Friday stays at Partner Friday

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1/26/17
1/26/17

Power Clean   2-2-2   Then   *Power Elizabeth   21-15-9 Cleans (135/93) Ring Dips   *EMOM perform 7 Toes to Bar *Workout Starts with 7 Toes to Bar   Post Loads and Times to Zen and Comments:     The Crossfit Games 2017 registration is now Open.   Sign Up and join Team CFWC. 

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WOD 1/25/17

Bench Press: 3 x 3 Single Leg RDL: 3 x 8 (each leg) Then… “Karen” 150 Wall balls, 20/14 (10′) *EMOM: Death By Strict Pullups Bench Press Day!

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WOD 1/24/17

Snatch 2-2-2 (Does not have to be touch and go) Then…. AMRAP 15 Minutes 400m Row 30 Burpee Box Jumps 20 Snatches 135/93 10 Ring Muscle Ups Happy birthday to Amie the Terncoon!

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WOD 1/23/17

The look we expect when you’re working hard at fitness…share a post on our facebook page of your best pain face! 10 Rep max Back Squat then 2 sets at 90%. 4 rounds for time of 5 Clean grip muscle snatches 95/63 5 push presses 5 barbell step ups left/right 20/16″ 5 deadlifts 5 kness

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WOD 1/22/17

10am: Oly Class 11am: Endurance 35 Min Clock 1 mile Run W/Remaining Time…. Cindy: 5 Pullups 10 Pushups 15 Squats Run 400m when the clock it’s 15:00, 20:00, 25:00, 30:00   Low Attendance Alert for Gary. Where you at?

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WOD 1/21/17

                        Bear Complex: Perform 5 rounds of 7 sets (complexes) of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rules: Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. Goal

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