WOD 8/21/22
Olympic Lifting 2 Low Hang Snatch Pulls + 1 Low hang Snatch Jerk: Pause in dip and catch: 5 x 1 Endurance OUTDOOR – 18... Read More
WOD 8/20/22
Deadlift 1-1-1 Then…… Donkey Kong 21-15-9 Wall Balls KB Swings 70/53 Burpees Box Jumps 30/24 *Scale Monkey Bars After Each Movement*
WOD 8/19/22
WWPF 0:00 – 13:00 Work up to a heavy hang Snatch 15:00 – 30:00 – 15 Min ladder 10/10 DU relay 10 Alt Hang Squat... Read More
WOD 8/18/22
Filthiest Fifty-In Any Order 50 DB Bench Press (2DB) 50 GHD Sit Ups 50 DB Push Press (2 DB) 50 T2B 50 DB Lunges (2... Read More
WOD 8/17/22
Barbell Glute Bridge 3 x 10 @ 85-90% from last week *3 sec pause each rep + max hold on 10th rep Then… 3 Rounds... Read More
WOD 8/16/22
Hang Power Clean 2-2-2 (Touch and Go) Then….. 21 Hang Power Cleans 135/93 21 C2B Pullups 15 Hang Power Cleans 155/103 15 Bar Muscle Ups... Read More
Endurance WOD 8/14/22
Olympic Lifting: Clean Pull + Clean+ Jerk -80% + 5 Heavy Sets Jerk Dips 5×3 @100%+ Endurance WOD: Hero WOD Zach Tellier 10 Burpees 10... Read More
WOD 8/13/22
CFWC 13 Year Anniversary WOD!! In Any Order AMRAP 13 Minutes-Jenny 13 Burpees 13 Chest to Bar Pullups 100m Run AMRAP 13 minutes-Foose 13 Sandbag... Read More