WOD 6/20/19
Hang Clean 2-2-2 Then: Some Forearm Fury For Time: 21 Hang Cleans 95/63 9 Toes to Bar 17 Hang Cleans 115/83 13 Toes To Bar 13 Hang Cleans 135/93 17 Toes To Bar 9 Hang Cleans 155/103 21 Toes To Bar (Cleans can be Power or Squat
WOD 6/13/19
Hang Snatch 2-2-2 Then: 15 Min Ladder Climb 3-6-9-12-15-18-21-etc……. of Snatch 135/93 Burpee Box Jump Post Loads and TImes to ZEN and Comments:
WOD 6/8/19
Bench Press 5×3 Then: 5 Rounds 200 meter Run 10 Thrusters 95/63 10 Box Jumps 10 Pullups Post Loads and Times to Zen and Comments?
WOD 6/6/19
Jerk 2-2-2 Then 18 Min Amrap Of: 1000 Meter Row (or 800 Meter run) 50 Wall Balls 40 Double Unders 25 Toes to Bar 10 Clean and Jerks 165/113 Post Loads and Times to ZEN and Comments:
WOD 5/30/19
Push Press 3-3-3 Then 5 Rounds 10 Dumbbell Burpee Deadlift (pair 50/35) 10 Dumbbell Push press (pair 50/35) 10 Dumbbell step ups (single 50/35) Post Loads and Times to Zen and Comments:
WOD 5/23/19
Heavy Thrusters 3-3-2-2-1-1-1 Then 5 Rounds of: 15 Thrusters 75/53 21 Double Unders Post Loads and Times to ZEN and Comments:
WOD 5/16/19
Power Snatch 3-3-3 Then 15 Min AMRAP 10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93 Post Loads and Times to ZEN and Comments:
WOD 5/11/19
Press 1-1-1-1-1 Then 3 Bars of Wingy Dirty 40 Style 40 Double Unders 10-9-8 Reps of: Power Clean (95/63) Push Press Back Squat 40 Box Jumps 7-6-5 Reps of: Power Clean Push Press Back Squat 40 Lunges 4-3-2-1 Reps of: Power Clean Push Press Back Squat
WOD 5/9/19
Squat Clean 3-3-3 Then 15-12-9-6-3 Squat Clean 135/93 Strict HSPU Post Loads and Times to ZEN and Comments:
WOD 5/2/19
Over Head Squat 2-2-2 Then: 5 Rounds: 20 Double Unders 15 Pullups 10 Over Head Squat (95/63) Post Loads and TImes to ZEN and Comments:
WOD 4/25/19
Snatch 3-3-3 Then: 5 Rounds for Time: 20 Kettebell Snatch (53#/35# – 10L/10R) 15 Box Jumps (24/20) 20 Pushups Post Loads and Times to ZEN and Comments:
WOD 4/18/19
Front Squat 3-3-3 Then 4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls Post Loads and Times to ZEN and Comments: CFWC Crew Post Butterfly run in 2017. There is still time to sigh up and support Mike Ciunci and his family for the run