WOD 9/16/21
15 Minutes to work up heavy in the complex: 1 Clean +2 Front Squats + 1 Jerk Then…… 3 Rounds, 2 minute Rest Between Rounds... Read More
WOD 9/15/21
Deadlift: Test 1 Rep Max Then… Diane 21-15-9 Deadlift. 225/153 HSPU
WOD 9/14/21
15 Minutes to a Heavy Hang Snatch Double Then….. 500m Run or Row 5 Hang Snatch 135/83 400m Run or Row 4 Hang Snatch 145/93... Read More
WOD 9/13/21
Back Squat: 1 Rep Max Then… For Time 21 Back Squats, 135/93 9 MU 15 Back Squats 7 MU 9 Back Squats 5 MU
WOD 9/12/21
OLY Snatch Waves: Wave 1: 75%/1 , 80%/1, 85%/1 Wave 2: 80%/1, 85%/1, 88-94%/1 Jerk W/Pause in dip AND catch: 2-2-2-2 Endurance: In Any Order:... Read More
WOD 9/11/21
CFWC 9/11 Memorial WOD “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers... Read More
WOD 9/10/21
WWPF 500m Row Relay 50 Synchronized Pistols 50 Weighted Push-ups (mix anyway), 45/25 400m Row Relay 40 Synchronized Toes 2 Bar 40 Weighted Push-ups 300m... Read More
WOD 9/9/21
EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then…. AMRAP 15 Minutes 5 HSPU 3 Burpee Muscle Ups or 5 Burpee Pullups... Read More
WOD 9/8/21
Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP,... Read More
WOD 9/7/21
Back Squat 4×2 Then…… 3 Rounds 15 Thrusters 95/63 15 Burpees over Bar