WOD 11/21/12
Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45, ... Read More
WOD 11/20/12
5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5... Read More
WOD 11/19/12
For TIME Overhead walking lunge for 50 meters 45/25 plate 10 Rounds of “Cindy” 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Overhead... Read More
WOD 11/18/12
Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To... Read More
WOD 11/17/12
DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups CFWC Winter Hooded Sweatshirts are available for online purchase until... Read More
WOD 11/16/12
Partner Tabata Complete 8 rounds of 20 seconds of work followed by 10 seconds of rest for the following movements. Partners will alternate positions every... Read More
WOD 11/15/12
Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class... Read More
WOD 11/14/12
Back Squat: 3-3-3-3-3 Then… 10 Min Ladder: Squat Snatch, 135/95 Muscle Up *Complete 1 snatch & 1 MU. Then complete 2 snatches and 2 MU.... Read More
WOD 11/13/12
Fun with Tire Flips-10 Minutes AMRAP 7 Minutes 10 KB Swings 70/53 7 Front Squats 135/95 5 Chest to bar pullups 5 Minute Break Then……... Read More
WOD 11/12/12
Happy Birthday Sam 5-5-3-3-3-1-1 Weighted Push-ups Then: The Australian AMRAP 11 Minutes 12 Deadlifts 275/185 12 Ring Pushups 12 Double Unders IF you were with... Read More