WOD 6/23/15

EMOM 5 Minutes 1 Power Snatch 2 Hang Power Snatch Then….. 3 Rounds 400m Run 7 Ring Muscle Ups  (scale=15 pullups, 15 dips per round) 10 Hang Power Snatch 135/93   Several of our ladies at the Paul Bunyan Competition

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WOD 6/22/15

Good luck to Marco, Steph V., Maria F. , and the Harsh Attack competing for a spot in this years 2015 Granite Games! 15 min establish 8RM Front Squat 2 X 8 @ 90% 10 AMRAP 5 Hang Squat Cleans 155/105 7 bar facing burpees

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WOD 6/21/15

10am: Olympic Lifting 11am: Endurance For Time: 800m Run 100 DU 75 SItups 50 Pushups 25 C2B Pullups 1 Mile Run 25 C2B Pullups 50 Pushups 75 Situps 100 DU 800m Run The Hills Have Eyes 2nd Box

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WOD 6/20/15

Deadlift: 2-2-2-2 Then… For Time 30 Alt KB snatch, 53/35 30 Alt Pistols 200m Run 20 Alt Kb Snatch 20 Alt Pistols 300m Run 10 Alt Kb Snatch 10 Alt Pistols 400m Run SAVE THE DATE!   CFWC is hosting it’s 6th Year Anniversary WOD/Party !  DATE: SATURDAY AUG 1 TIME: 10AM GROUP WOD FOOD

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WOD 6/19/15

“Wacky Wiser Partner Friday” 50 Shoulder 2 OH, 135/93 (partner holds front rack) 50 Box Jumps, 24/20 (alternating) 50 Synchronized Toes 2 Bar 30 Shoulder 2 OH, 165/103 (partner holds front rack) 30 Box Jump overs, 30/24 (alternating) 30 Synchronized Toes 2 Bars 15 Shoulder 2 OH, 185/123 (partner holds front rack) 15 Burpee Box

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WOD 6/18/15

Back Squat 3-3-3 Then: 12 Min Amrap 50 Air Squats 20 Pullups 10 Hang Power Clean 135/93 Post loads and Times to Comments and ZEN:

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WOD 6/17/15

Snatch Pulls: 3 x 3 (3 sec pause at knee) Then… For Time: 21 Power Snatches, 95/63 30  Burpees over bar 15 Power Snatches, 115/73 20 Ring Dips 9 Power  Snatches, 135/83 10 Ring Muscle-ups Two people in this picture are getting married this weekend. Can you guess who?    

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WOD 6/16/15

20 Minutes to work to a max Clean and Jerk Then…… 50 Double Unders 50 Sit Ups 5 Clean and Jerk 205/143 40 Double Unders 40 Sit Ups 4 Clean and Jerk 30 Double Unders 30 Sit Ups 3 Clean and Jerk 20 Double Unders 20 Sit Ups 2 Clean and Jerk 10 Double Unders

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WOD 6/15/15

Front Squat: Establish a 10RM (increase weight by 5-10lbs) Then, 2 x 10 Backdown sets at @90% Then… 8 Min Ladder: 3-6-9-12-15-18…. OHS, 95/63 C2B Pull-ups Happy Birthday, Noodles (Jordan)!          

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