WOD 9/17/15

Front Squats 5-5-5 Then Lizzie 12, 9, 6, 3 reps of: Power Cleans 185/125 Ring Dips Post times to comments and ZEN:

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WOD 9/16/15

1a RDL: 3 x 3 1b Weighted Pullup: 3 x 3 Then… 3 Rounds of 4 Min AMRAPs 3 Thrusters, 135/93 6 c2B Pullups 9 Kb Swings, 70/53 *2 min rest CFWC is hosting his event Saturday October 24th Click HERE for more details!

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WOD 9/15/15

Get as far as you can in 3 Minutes 7 Ring Muscle Ups 20 Burpee over box Jump  24/20 30 Ground to OH 135/93 40 Toes to Bar 800m Run 1 Minute Break, then As Many Reps as possible in 6 Minutes 1 Minute Break, then Finish the whole thing (15 Minute Cap) *Start over

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WOD 9/13/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian AMRAP 30 Minutes 800m Run 4 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) Deanna carrying her husband Dan  

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WOD 9/12/15

Happy birthday to frenchie Friday Alison L. She loves fancy beer and her french bulldog…and her husband…in that order? Bench press 5×5 AMRAP 10 Minutes 15 Left Arm Kettlebell Snatches 53/35lbs 15 Right Arm Kettlebell Snatches 53/35lbs 20 Box Jump-overs 24/20

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WOD 9/11/15

“WWPF” “SEPTEMBER 11th “- 30 Min AMRAP: 343m Firemans Carry  (# of firefighters killed) – Split up anyway  37 C2B Pullups (# of Port Authority Police Officers Killed) – Partner Hangs from bar 23 Wall Climbs (# of Police Officers Killed) – MIX REPS ANYWAY (1 person works at a time) 2 Legless Rope Climbs (# of Paramedics Killed)

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WOD 9/10/15

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and ZEN:

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WOD 9/9/15

1A. RDL: 3 x 3 1B. Strict Weighted Pullup: 3 x 3 Then.. 3 Rounds: 15 Deadlifts, 225/153 50 DU 15 Toes 2 Bar Happy Birthday Heather!    

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WOD 9/8/15

Back squat 8 RM, then 2×8 @90% of 8 RM Then…. 10 Minute Ladder 1,2,3,4,5,6,7,8……….. Bar Muscle Up Snatch (full squat depth)135/93     Abmat, Laura, Turkey Bacon and Sean at their last competition

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WOD 9/7/15

Kicking back and watching the Rocky movie legacy unfold I was inspired. We enjoy the fruits of Labor day from those who have fought and toiled in this great country before us. Enjoy your day and this little old school number. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)

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WOD 9/6/15

**NO OLY CLASS** 9am Open Gym 11am Endurance 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Press Press, 115/73 *Row 1000m During workout Happy Birthday Gary Ham & Cheese

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