WOD 8/21/23
Front Squat Week 3 Every 2 Minutes 2×6@80 2×4@85 2×2 @90 1x ME at 70% (12 + reps) Then….. 10 Rounds 30 seconds on, 30 sec... Read More
WOD 8/20/23
Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 -Hang Clean + 2 Jerks: 4 x 1 Enduro Chipper 100 Air Squats 25 Drag... Read More
WOD 8/19/23
CFWC 14th Anniversary Party is Today! EMOM 100m Sprint Then….. Donkey Kong 2023 Version 21-15-9 Wall Ball KB Swing 70/53 Burpee Box Jumps 24/20 *Scale... Read More
WOD 8/18/23
WWPF For Time 3 Synchronized BMU 20 KB Deadlift , 70’s / 53’s 100m Sandbag Carry Relay, 100/75 (each to 100m) 6 Synchronized BMU 40... Read More
WOD 8/17/23
AMRAP 10 Minutes 200m Run 5 Wall Climbs AMRAP 10 Minutes 50 Back Squats 45/33 300m Run AMRAP 10 Minutes 15 GHD Situps or Weighted... Read More
WOD 8/16/23
RDL: 3 x 10 (3 sec eccentric/1 sec pause in the stretch) *Try to increase weight from last week Weighted Strict Pull-up: 3 x 5... Read More
WOD 8/15/23
15 Min Clock – From the 2023 Summer Slam Competition Run 1000m Establish a heavy complex in remaining time: 1 Snatch + 1 Hang Snatch... Read More
WOD 8/14/23
Front Squat Week 2: Every 2 Minutes 1×10@70% 1×8@75% 1×6@80 1x MAX RepsĀ @65% (15+) Then…… 10 Rounds Bike or Ski Sprint 30 seconds Rest 30... Read More
WOD 8/13/23
Olympic Lifting -Snatch Pull + Snatch: 5 x 1 @ 85%+ -10 MIN EMOM 1 Clean + 1 Front Squat ENDURANCE 16 MIN AMRAP 60... Read More
WOD 8/12/23
LUMBERJACK 20 20 Deadlifts, 275/183Run 400m20 KB swings, 70/53Run 400m20 Overhead Squats, 115/83Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps,24″/20″Run 400m20 DB... Read More