WOD 6/24/16

10 minutes to heavy Split Jerk Then… “WWPF” AMRAP 18 Minutes 50 Toes 2 bar, partner hangs 40 Planking Burpees 30 Ground 2 OH, 185/123 20 Ring Muscle-ups 10 Synchronized Wall Climbs  

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WOD 6/23/16
WOD 6/23/16

Front Squats 3-3-3 With 3 Sec Pause @ Bottom   Then:   4 Rounds of: 21 Wall Balls (20/15) 15 Power Snatch (95/63)   Post Loads and Times to Zen and Comments:  

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WOD 6/22/16
WOD 6/22/16

Strict Press: 3 x 5 Strict Pullups: 3 X ME Then… AMRAP 12 Minutes 10 Shoulder 2 OH, 135/93 20 OH walking Lunges, 45/25 50 DU *You must take the plate off your bar for the OH lunges and reload for the S2OH S2OH Nate        

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WOD 6/21/16
WOD 6/21/16

EMOM 5 Minutes (as an unbroken complex) 2 Hang Power Cleans 2 Hang clean (full depth) Then….. 3 Rounds 400m Run 30 Sit Ups 20 Pushups 10 Hang Cleans (full depth) 165/113  

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WOD 6/20/16

Deadlift 3 x 5 @80% of 1RM Then Kettlebell Complex (2 rounds) Perform 30 secs of each (30 sec left & 30 sec right) One arm swing Clean Snatch Push Press Front Squat Rest one minute and repeat

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WOD 6/19/16

10am Oly Lifting 11am: Endurance In any order, complete the following: 2 mile run 2k Row 200 Double Unders Congrats to Spice and Skunk for getting 2nd place at the Royal Ruckus Competition. Good job to all of the other CFWC athletes who competed!

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WOD 6/18/16

Hang Clean 3-3-3   Then   IN 15 Min.   800 Meter Run   Remaining Time AMRAP:   9 Hang Cleans 135/93 12 Pullups 15 KB Swing 70/53   Post Loads and Time to Comments and ZEN:  

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WOD 9/17/16

“Wacky Wiser Partner Friday” AMRAP 31 minutes 105 calories, mix reps anyway 84 OHS, 95/63, mix reps anyway 63 partner situps, 20/14 42 Synchronized Pullups 21 clean & Jerks, 185/133, mix reps anyway *Every 5 minutes, run 200m….with your med ball Partner Friday          

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WOD 6/16/16

Front Squat 3-3-3 With 2 Sec Pause @ the Bottom   Then   In 12 Minutes Complete as many Reps/Rounds as Possible of:   21 Burpee over bar 21 Thursters 75/63 18 Burpee over bar 18 Thrusters 95/63 15 Burpee over bar 15 Thrusters 135/93 12 Burpee over bar 12 Thrusters 155/103   Post Loads

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WOD 6/15/16

Press: 3 x 3 Weighted Strict Pullup: 3 X 5 Then… 21 Power Cleans, 135/93 21 HSPU 200m run 15 Power Cleans 15 HSPU 300m Run 9 Power Cleans 9 HSPU 400m Run    

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WOD 6/14/16
WOD 6/14/16

15 Min to 5 rep Hang Snatch Then….. 50 Calorie Row 40 KB Snatches 70/53 30 Burpee jump over box 24/20 20 Bar Muscle Ups (sub jumping bar mu or 20 Strict Pullups) 10 OHS 165/103 6am at The BAP

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WOD 6/13/16
WOD 6/13/16

20 min to find 1 rep max deadlift. Sumo or Conventional styles. 3 rounds 30 Overhead Walking lunge with a plate 45/25 20 alternating Russian Swing 53/35 10 ring Push-ups

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