WOD 5/12/16
WOD 5/12/16

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and Time to Comments and ZEN:  

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WOD 5/11/16
WOD 5/11/16

Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG!      

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WOD 5/10/16
WOD 5/10/16

15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at

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WOD 5/9/16
WOD 5/9/16

4 rep max then 2 sets of 90% 3 rounds for time: 400m Run 50 sit-ups 20 reverse lunges Reverse lunge starts with both feet on a 45# plate, stepping backwards till the back legs knee kisses the floor then returning that foot to the plate. Goals are important. Try writing it down. Journal your

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Endurance WOD 5/8/16
Endurance WOD 5/8/16

No Olympic Lifting Today.   Endurance WOD   4 Rounds with 2 Min Rest B/W Rounds   800 Meter Run 50 Double Unders 15 Burpee Pullups   Post Time to Comments and ZEN    Happy Mother’s Day to all our Strong CFWC Mothers, soon to be Mothers, and all our Ladies who are caregivers for

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WOD 5/7/16
WOD 5/7/16

Hang Squat Clean 2-2-2   Then   12 Min AMRAP   5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar   Post Loads and Times to Zen and Comments:  

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WOD 5/6/16
WOD 5/6/16

Turkish Get-up: 10 minutes to work up to a heavy single on both arms   Then….   “Wacky Wiser Partner Friday” 300 Double Unders 2000m Row 100 Synchronized Wall Ball Shots *1 partner may row while the other partner does DU. They may not row at the same time or DU at the same time.

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WOD 5/5/16
WOD 5/5/16

Front Squats 1-1-1   Then:   6 Rounds of:   5 Thrusters 95/63 7 Hang Power Clean 95/63 10 Sumo Deadlift High Pull 95/63   18 Min Cap   Post Loads and Times to Zen and Comments:  

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WOD 5/4/16
WOD 5/4/16

Bench Press: WK 5 5 (sets) x 3 (reps) @ 85% Then… AMRAP 16 minutes 21 Deadlifts, 115/73 15 Shoulder 2 OH, 115/73 9 Burpee box jumps, 30/24 Happy Birthday to Nate Cooper !    

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WOD 5/3/16
WOD 5/3/16

Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle Ups Hutch after his birthday WOD!

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WOD 5/2/16
WOD 5/2/16

4 rep max Back squat then 2 sets of 90% 15 min AMRAP 6 strict pull-ups 9 decline Push-ups (feet on box)24/20 12 bulgarian split squats L/R 53/35 kb

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Endurance WOD 5/1/16
Endurance WOD 5/1/16

10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  

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888-338-9366
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