WOD 10/18/18
Front Squat 3×5 Then: 30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans Post Loads and Times to Zen and Comments:
WOD 10/13/18
DeadLift 3-3-3 Then: In 15 Min: Perform a 750 Meter Row Then an AMRAP of: 12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees Post Loads and Times to ZEN and Comments:
WOD 10/11/18
Front Squat 3×5 Then: 5 rounds of: 7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders Post Loads and Times to Zen and Comments:
Barbells For Boobs 11/10/18
Barbells for Boobs has saved many lives by providing access to those who normally would not have it. CFWC will be doing the workout “Grace” in heats throughout the day. Prizes will be given to those who raise the most money, as well as those who have the fastest Grace times. There will be a
WOD 10/4/18
Front Squat 3×5 Then: Power Elizabeth 21-15-9 Power Cleans(135/93) Ring Dips Post Loads and Times to Zen and Comments:
WOD 9/27/18
Front Squat 3×5 Then Jackie: 1000 Meter Row 50 Thrusters 30 Pullups Post Loads and Times to ZEN and Comments:
WOD 9/20/18
Over Head Squat 2-2-2 Then: 15 Min of: 800 Meter Run Then with remaining time Complete AMRAP of: 12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35 Post Loads and Times to Zen and Comments:
WOD 9/15/18
Power Cleans 3-3-3 Then: 5 Rounds of: 21 Double Unders 15 Pullups 9 Clean and Jerks (135/93) Post Loads and Times to ZEN and Comments:
WOD 9/13/18
Front Squat 3-3-3 Then: 14 Min Amrap of: 7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15) Post Loads and Times to ZEN and Comments:
WOD 9/6/18
Dead lift 1-1-1 Then: 15 Min AMRAP 25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83) 10 Box Jumps 10 Snatch (135/93) 10 Box Jumps 5 Snatch (155/103) 10 Box Jumps -start back at the top if you have time at the end. Post
WOD 8/30/18
Hang Squat Clean 2-2-2 Then: 12 Min Amrap of: 8 Pullups 6 Hang Squat Cleans 95/63 4 Hand Stand Pushup Post Loads and Times to Zen and Comments:
WOD 8/23/18
Front Squat 2-2-2 Then: AMRAP 13 Min of: 7 Front Squat 135/93 10 Hand Release Pushups 13 Box Jumps 24/20 Post Loads and Times to ZEN and Comments: Members and Friends must sign up ahead of time and fill out the online waiver Adults Bring a Friend at 9am CrossFit