WOD 2/16/17

The Single Life   DeadLift 1-1-1   Then:   30 Rounds for time of:   1 Dead lift 275/183 1 Burpee 1 Ring Muscle up   Post Loads and Times to ZEN and Comments:  

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WOD 2/9/17

Snatch   2-2-2   Then   21-15-9-15-21   Power Snatch 95/63 Box Jumps Push Ups   Post Loads and Times to ZEN and Comments:  

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WOD 2/5/17

Sunday Endurance WOD   3 Rounds of:   4 Stations, 90 Seconds Per Station   Row For Calories Situps Step Ups With Plate Double Unders   2 Min Rest Between Rounds   Post Loads and Times to Zen and Comments:     Sign Up for the Games today. They Start February 23rd.

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WOD 2/4/17

Deadlift 5×1   Then   21 Push Press 95/63 21 Pullups 18 Push Press 18 Pullups 15 Push Press 15 Pullups 12 Push Press 12 Pullups 9 Push Press 9 Pullups 6 Push Press 6 Pullups 3 Push Press 3 Pullups   Post Loads and Times to ZEN and Comments:     Sign Up for

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WOD 2/2/2017

Front Squats 3-3-3   Then:   14 Min AMRAP of:   5 Thrusters 95/63 7 Hang Power Cleans 95/63 10 Sumo Deadlift High Pulls 95/63   Post Loads and Times to Zen and Comments:  

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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 1/19/17

DeadLift 2-2-2   Then:   5 rounds of   200 Meter Run 7 Deadlifts 275/183 15 box jumps   Post Loads and Times to ZEN and Comments:  

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WOD 1/12/17
WOD 1/12/17

Over Head Squat 3-3-3   Then:   12 Min AMRAP   200 Meter Run 10 Over Head Squat 95/63 10 Toes to Ring   Post Loads and Times to Zen And Comments:  

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WOD 1/5/17

Hang Snatch 3-3-3   Then:   12 Strict Hand Stand Push Up 30 Double Unders 3 Hang Snatch (135/93 – Power or Full)   9 Strict Hand Stand Push Up 30 Double Unders 6 Hang Snatch   6 Strict Hand Stand Push Up 30 Double Unders 9 Hang Snatch   3 Strict Hand Stand Push

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WOD 1/1/17

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:

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WOD 12/31/16

Press 1-1-1   Then   Angie:   For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   25 Min Cap   Post Loads and Times to ZEN and Comments:  

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