WOD 5/13/15
Bench Press: 3 x 3 Bent Over Row: 3 x 3 Then… AMRAP 14 Minutes 18 Kb Swings, 70/53 15 C2B Pullups 12 Alt Pistols... Read More
WOD 5/12/15
EMOM 7 1 Snatch 1 Hang Snatch Then….. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round CFWC lifters with Coach Ryan... Read More
WOD 5/11/15
Back squat: deload 3×5@60% 3×4@65% 3×3@70% What has 2 thumbs and a birthday??? THIS GUY!!! 3 bars of Wingerter 10-1 Power clean Push press Front... Read More
WOD 5/10/15
9-11 am Open Gym 10 am- Olympic Lifting Class 11 am-Endurance WOD 800m Run 80 Double Unders 40 Toes to Bar 400m Run 40 Double... Read More
WOD 5/9/15
Press 3-3-3 Then: 800 Meter Run (Isabel) 30 Snatches (135/93) 800 Meter Run Post Loads and Times to Comments and Zen:
WOD 5/8/15
Squat Clean: 1-1-1 Then… “Wacky Wiser Partner Friday” 16 Minutes Clock 800m Run 75 Hang Power Cleans, 155/103 50 Alt Box Jumps, 24/20 Muscle-ups (AMRAP... Read More
WOD 5/7/15
OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter... Read More
WOD 5/6/15
Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15... Read More
WOD 5/5/15
3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st,... Read More
WOD 5/4/15
Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders... Read More