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
Hang Squat Snatch 15 Min to Work up to Heavy Single Then: 3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang Power Snatch 95/63 Post Loads and Times to ZEN and comments:
Push Press 3-3-3 Then: 3 Rounds of: 400 Meter run and 3 Rounds of: 3 Thruster 95/63 6 Hang Cleans 95/63 9 Sumo Deadlift High Pull 95/63 Post Loads and Time to Zen and Commments:
Snatch Balance 2-2-2 Then 50 Double Unders 50 Situps 40 Dumbbell Snatch (Alternating 50/35) 40 Double Unders 40 situps 30 Dumbbell Snatch 30 Double Unders 30 situps 20 Dumbbell Snatch 20 Double Unders 20 situps 10 Dumbbell Snatch 10 Double Unders 10 Situps Post Loads and Times to Zen and Comments:
Over Head Squat 2-2-2 Then: 21 Overhead Squats 95/63 15 Hand Stand Pushups 9 Toes to Bar 15 Overhead Squats 95/63 15 Hand Stand Pushups 15 Toes to Bar 9 Overhead Squats 95/63 15 Hand Stand Pushups 21 Toes to Bar Post Loads and Times to ZEN and Comments:
Come out and Support longtime CFWC member Mike Ciunci and his family on Saturday 4/20 at Great Valley High School. Sign up for the Run Here
Come out and Support longtime CFWC member Jen Cogliano and her friends and Family on Saturday 4/6 at East Goshen Park. More Information about Charlotte Grace and the Fund can be found here Sign up for the run Here
Power Snatch 2-2-2 Then 12 min Amrap of: 10 Dumbbell Snatch 50#/35# (alternating) 15 Weighted Step Ups 50#/35#-24/20 (alternating) 21 Double Unders Post Loads and Times to Zen and Comments:
Power Clean 3-3-3 Then Pie Day (3.14) Elizabeth on a Bike 3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike *Row only if all bikes are fully occupied. Post Loads and Times to Zen and Comments:
OPEN WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time cap: 10 minutes Alternative Non Open WOD 10 Min AMRAP of: 20 Front Rack Lunges
Over Head Squat 3-3-3 Then Dumbbell DT 5 Rounds of: 12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb Post Loads and time to Zen and Comments:
Hang Cleans 3-3-3 Then: 12 Min AMRAP of: 5 Hang Squat Cleans (155/103) 10 Burpee Pullups Post Loads and Times to ZEN and Comments.
