WOD 10/8/23
Olympic Lifting 1 Snatch Pull + 1 Low Hang Snatch (below knee): Work to a heavy single Jerk: 5 x 1 – all working sets... Read More
WOD 10/7/23
Happy 30th Birthday to Coach Jess!! ForTime: 30 Box Jumps 24/20 30 DB Hang Snatch-Heavy 30 HSPU 30 DB OHS 30 T2B 30 Burpee Box... Read More
WOD 10/6/23
WWPF – For Time 60/60 DU Relay 120 DB Lunges, 50’s/35’s (split reps anyway) 60/60 DU Relay 100 Chest 2 Bar Pull-ups (split reps anyway)... Read More
WOD 10/5/23
2 Rounds 5 Hang Snatch 165/113 1000m Row 5 Hang Snatch 1000m Run 5 Hang Snatch 1000m Ski
WOD 10/4/23
Deadlift: Week 2 3 x 8 @ 77% 1 x max reps @ 75% 3 Rounds 400m Run 25 KB Swings 400m Run 25 GHD... Read More
WOD 10/3/23
15 Min to heavy squat clean thruster Then…. 16 Min AMRAP 1 MU 3 Front Squats, 135/93 3 Push Press, 135/93 2 MU 6 Front... Read More
WOD 10/2/23
Back Squat Week 3: 1×5@ 85% 2×3@90% 2×1 @95% Then…. AMRAP 13 Minutes 800m Bike (.5 miles on Assault Bike/.8 km on Echo Bike) 20... Read More
WOD 10/1/23
Olympic Lifting -Snatch w/ Pause 2″ off Floor + pause in catch: Work to a heavy single THEN…. 10 MIN EMOM 1 Clean + 1... Read More
WOD 9/30/23
CFWC Combine 5 Rounds-Rest 2-3 Minutes between Rounds 400m Sprint Max Reps Bench or Floor Press -Bodyweight/75% BW Max Reps Back Squat -Bodyweight 50m Sled... Read More
WOD 9/29/23
WWPF 42 Hang Cleans, 155/113 21 Synchronized Strict Pull-ups 30 Hang Cleans 15 Synchronized Strict Pull-ups 18 Hang Cleans 9 Synchronized Strict Pull-ups 9 Strict... Read More