February 2013

With a partner, AMRAP in 12 minutes (RELAY) 5 Bar Muscle Ups 10 Burpee Over The Box, 20/16 *Partners take turns. Yes, only 1 person... Read More

Push Jerk 5×3 Then Hope For Kenya WOD Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15... Read More

7 Min EMOM Power Snatch + Hang Squat Snatch + OHS, Heavy Then… 3 Rounds: 21 Burpees (Both hands must hit a target above highest... Read More

3 Rounds 50 Double Unders 25 Wall Balls 20/14   10’/8′ Then….. AMRAP 10 Minutes 7 Power Cleans 185/135 7 Slapping Push Ups 7 Pullups The... Read More

3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands.  Scaling by lowering hands and... Read More

10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition.... Read More

Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards =... Read More

Strength With a partner,  15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each... Read More

DeadLift 5×3 Then 12 Min AMRAP 3 Deadlift 275/185 5 Burpees 7 KettleBell Swings 2pood/1.5pood 9 Situps Post times and Loads to Comments:

7 Min EMOM: 3 Hang Power Snatches + 1 OHS Then… 3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Snatches, 135/95... Read More