WOD 1/14/16
Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and Times to ZEN and Comments:
WOD 1/13/16
10 minutes of Handstand Practice Then… For Time: 15 Power Snatches, 135/93 30 Over the box Jumps, 24/20 50 Pull-ups 30 Burpees over bar 15 OHS, 135/93 Penn Fusion Soccer is back training with CFWC
WOD 1/12/16
Power Clean 2-2-2 Touch and Go Then…. Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/123 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9
WOD 1/11/16
2 rep max back squat then 2 sets @90% 5 rounds for time: 20 walking lunges w/plate overhead 45/25 20 v-ups
WOD 1/10/16
10 am- Olympic Lift Class 11 am- Endurance 5 Rounds 30 Double Unders 25 Sit Ups 20 Supermen 15 Goblet Squats 10 Ring Rows *Must Row 1000m at some point during workout* CASH OUT: 1 Mile run Coach Nikki at the American Open 63kg A session
WOD 1/8/16
Clean: 2-2-2 Then…. “WWPF” 42 Hang Power Cleans 135/93 42 Pullups 30 Hang Power Cleans 165/113 30 C2B Pullups 18 Hang Power Cleans 195/133 18 Bar Muscle Ups
WOD 1/7/16
Front Squat 3-3-3 Then For Time 10.9.8,7,6,5,4,3,2,1 Push Press (115#/73#) 2,4,6,8,10,12,14,16,18,20 Box Jump (24/20) Complete as follows: 10 Push Press, 2 Box Jumps, 9 Push Press, 4 Box Jumps etc. etc. etc. Post Loads and Times to Comments and Zen:
WOD 1/6/16
10 min Handstand Walk practice Then… For Time: 40 Cal Row 30 Toes 2 Bar 20 Power Cleans, 185/133 10 Wall Climbs Competition is sold out but we are still looking for volunteers! HERE
WOD 1/5/16
Snatch 2-2-2 (do not have to be touch and go) Then….. The Open WOD 13.3 AMRAP 12 Minutes 150 Wall Balls 20/14 10’/9′ 90 Double Unders 30 Ring Muscle Ups (Sub with 30 Pullups) Super Duncan
WOD 1/4/16
2 RM Back Squat then 2 sets at 90% 3 rounds for time 20 box step-up 24/20 with a Kettlebell 53/35 20 deficit push-ups , 45/25
WOD 1/3/16
10am Oly 11am Enduro 200m Run 21 box jumps, 24/20 15 T2B 9 HSPU 400 Run 21 Box Jumps 15 T2B 9 HSPU 800m Run 21 Box Jumps 15 T2B 9 HSPU 1600m Run 21 Box Jumps 15 T2B 9 HSPU