WOD 4/14/16

Deadlift 2-2-2 Then: 5 Rounds of: 200 Meter Run 10 Deadlift (225/153) 15 Toes to Ring Post Loads and times to Zen and Comments:

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WOD 4/7/16

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:

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WOD 3/31/16

Back Squat 5×2 Then 3 Rounds of: 400 Meter Run 21 Kettle Bell Swings (1.5pood/1pood) 12 HandStand Pushups Post Loads and Times to ZEN and Comments

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WOD 3/24/16

OverHead Squat 2-2-2 Then: 15 Min Amrap of: 200 meter Run 5 Strict Pullups 7 Power Snatch (95/63) 9 OverHead Squat (95/63) Post Loads and Reps Completed to ZEN and Comments:

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WOD 3/19/16

Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row *55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target   Scaled *55 hand release push-ups instead of

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WOD 3/17/18

Back Squat 3-3-3 Then: 5 Rounds: 10 Dead Lifts (155#/105#) 7 Hang Cleans (155#/105#) 4 Ring Muscle Ups Post Loads and Time to Zen and Comments:

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WOD 3/10/16

Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:

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WOD 3/3/16

Push Press 3-3-3 Then 10 Rounds of: 7 Burpees 7 Pullups *15 Min Cap Post Loads and Times times to Comments and ZEN:  

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WOD 2/25/16

Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen and Comments: Sign Up Now for the CROSSFIT OPEN, It Starts Tonight 2/25/16  

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WOD 2/20/16

Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35  Wall Balls 35 Pullups 20  Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments: 5 Days are left to Sign up for the Open. Click Here to Sign Up and Join CFWC Team Snatches and Jerks.

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WOD 2/18/16

15 Min Work up to a Heavy Jerk Then: Open WOD 13.2 10 min AMRAP of: 5 Shoulder to overhead 115/73 10 Deadlift 115/73 15 Box jumps 24/20 masters (55+)  weight  = 95/53 Post Loads and Times to ZEN and Comments:

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WOD 2/11/16

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2 Min between each cycle. Score is Total Rounds + Reps Completed Post Loads and Rounds to Zen and Comments:

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