WOD 6/22/23
AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee... Read More
WOD 6/21/23
Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb... Read More
WOD 6/20/23
Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal Ski
WOD 6/19/23
Back Squat 8 RM Then 2×8 Split Squats/Leg @50% Then….. Juneteenth CFWC Remix AMRAP 15 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat... Read More
Father’s Day Endurance WOD 6/18/23
Olympic Lift Technique: -Snatch Pull to Knee + Snatch Pull to Power Position + Full Snatch 5×1 above 80% -Pause Jerk 5×1-Heavy Father’s Day Endurance... Read More
WOD 6/17/23
Deadlift: 5(80%+)- 3(85%+)- 1 (90%+) Then…. From The Main Site For Time: 45 Kb Swings 400m Run 35 Kb Swings 800m Run 25 Kb Swings... Read More
WOD 6/16/23
WWPF 10 Min AMRAP – 1 partner runs 400m and the other accumulates max wall balls. Switch when the 400m is completed 400m Run Max... Read More
WOD 6/15/23
EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch + 1 OHS Then…… 3 Rounds-25 Minute Cap 50 Double Unders 10 Strict Pullups 3x... Read More
WOD 6/14/23
Bench Press: 3 x 6 (no pause) *Follow each set with max push-ups 4 Rounds: For Max Reps 1 Min Max Sandbag Ground to OH,... Read More
WOD 6/13/23
Hang Power Clean 1-1-1 Then…… Not Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 135/93