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
WOD 9/28/23
AMRAP 10 Minutes 10/8 Cal Bike 25′ HS Walk or 30s Hold AMRAP 10 Minutes 100m Sandbag Carry-Heavy 100m Farmer Carry-Heavy AMRAP 10 Minutes 200m... Read More
WOD 9/27/23
Deadlift: (WK 1) 3 x 8 @ 75% 1 x Max Reps @ 70-73% (10-15 reps) For Time 400m Run 75 Sit-ups 600m Run 50... Read More
WOD 9/26/23
EMOM 10 10 Drag Rope DU + 1 Snatch For Time 50 Box Hurdle Jumps, 24/20 (w/pvc) 15 OHS, 95/63 9 RMU 40 Box Jumps,... Read More
WOD 9/25/23
Back Squat Week 2: 2×5@83% 2×3 @88% 1×1 @93% Then…. AMRAP 10 Minutes 10 Cal Ski 15 Push Press 95/63 20 Wall Balls
WOD 9/24/23
Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35... Read More
WOD 9/23/23
Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat,... Read More