WOD 3/6/19
WOD 3/6/19

Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERE

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WOD 3/5/19
WOD 3/5/19

EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang Snatch 115/83 20 Cal Bike 10 OHS 115/83 *3 Muscle Ups every 2 Minutes* Don’t forget to sign up for the CFWC Super Summer Total!!

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Competition/Skill WOD Week 40
Competition/Skill WOD Week 40

TWOW: 1600m RPE 7, 1200m RPE 7, 800m RPE 8, 400m RPE 8, 200m AFAP, Rest 1:1 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups

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WOD 3/4/19 – Normal Schedule This Morning!
WOD 3/4/19 – Normal Schedule This Morning!

Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!

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Endurance WOD 3/3/19
Endurance WOD 3/3/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′ targets 75 KB Swings 53/35 50 Burpees 25 Strict Pullups *must row 2x500m during workout* Each movement must be done in order, once you start a movement you must finish

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WOD 3/2/19
WOD 3/2/19

Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans

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WOD 3/1/19
WOD 3/1/19

WWPF 0:00 – 10:00  Push Press: 3 RM   12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs during the row and then switch)   25:00 – 33:00 8 Min AMRAP 25 Synchronized kB Snatches, 53/35 (switch every 5 reps) 25′ Synchronized OH Walking Lunges, 53/35 (switch arms

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WOD 2/28/19
WOD 2/28/19

Hang Cleans 3-3-3   Then:   12 Min AMRAP of:   5 Hang Squat Cleans (155/103) 10 Burpee Pullups   Post Loads and Times to ZEN and Comments.  

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WOD 2/27/19
WOD 2/27/19

Bench Press: 10rm 2 x 10 @ 90%   Then…   1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14 (medball) 40 Alt Pistols 120 Double Unders     SAVE THE DATE: SAT JUNE 8 *TEAMS OF 3 *3 MAJOR LIFTS *3 MINI FLOATER WODS   REGISTRATION COMING SOON….

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WOD 2/26/19
WOD 2/26/19

CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in  3 Minutes Then…. As Far As Possible in 6 Minutes Then….. Finish (15 Minute cap) 7 Muscle Ups 20 Burpee Over Box Jumps 24/20 30 Ground to Overhead 135/93 40 Toes to Bar 800m Run or

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WOD 2/25/19
WOD 2/25/19

Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min: Single Arm DB Push-press 50/35 2nd min: SA DB Push-press 3rd min: Rope Climb

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