Competition/Skill WOD Week 1
Competition/Skill WOD Week 1

TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOW(workout of the week): 30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit Tabata C2b/T2b alternating rounds for

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Endurance WOD 4/29/18
Endurance WOD 4/29/18

9am- Olympic Lift Class 10am- Endurance 9-11- Open Gym Endurance WOD 1000m Run 25 Box Jumps 24/20 25 Sit Ups 25 Pushups 800m Run 25 Box Jumps 25 Situps 25 Pushups 600m Run 25 Box Jumps 25 Sit Ups 25 Pushup 400m Run 25 Box Jumps 25 Situps 25 Pushups 200m Run  

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WOD 4/28/18
WOD 4/28/18

Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU   Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the

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WOD 4/24/18
WOD 4/24/18

15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    

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WOD 4/17/18
WOD 4/17/18

15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups     Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale    

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WOD 4/10/18
WOD 4/10/18

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    

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Endurance WOD 4/8/18
Endurance WOD 4/8/18

9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 600m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 800m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats

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WOD 4/3/18
WOD 4/3/18

EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall Balls 60/50 Cal Row or 30/20 Cal Bike Sign Up for the Super Total Here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  

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Endurance 4/1/18
Endurance 4/1/18

Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch 50/35 20 V Ups 15 Cal Bike 10 Ring Rows Or, if you missed Saturday’s WOD because of the Butterfly Run: Jannie (Jackie plus Annie) 50 Double Unders 50 Situps

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WOD 3/27/18
WOD 3/27/18

15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar Muscle Ups 20 Cal Assault Bike 30 Burpees to Target 40 Box Jumps 50 DB Snatch 50/35 Sign up for the CFWC Super Total!! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  

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Endurance WOD 3/25/18
Endurance WOD 3/25/18

10am-Olympic Lifting 11am- Endurance In Any Order Run 1 mile Row 1 mile 50/40 cal bike 100 Sit ups 200 Double Unders 400m Farmer Walk 70/53      BREAKFAST GRAB AND GO MEALS NOW AVAILABLE      

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WOD 3/20/18
WOD 3/20/18

15 Minutes to find: 1 RM Weighted Pullup (or 3×5 strict banded pullups with 3 second hold) Then… AMRAP 10 Minutes 250m Row 3 Bar Muscle Ups Then… No Rest In Between AMRAP 10 Minutes 50 Double Unders 25 Burpees 15 Hang Power Cleans 115/83 CFWC is hosting the Super Summer Total 6/30/18! Sign up

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