Split Squat (Wk 1 of 4) 3 x 12/leg Then… 3 Rounds for Time 7 Ring MU 15 Deadlifts, 225/153 30 Wall Ball Shots, 20/14Read More

Olympic Lifting – 9am Clean Pull + Clean*3 sec eccentric5 sets over 75% Jerk W/Pause in dip and catch1-1-1-1-1 Endurance – 10:15am AMRAP 3515 Ring Dips or 15 push-ups20 Burpee Plate to OH, 45/2525 T2B30 Plate Squats200m Plate OH Carry800m Run Yoga W/Brantlee – 11:30amRead More

Bench Press: 3-3-3 Then… For Time 40 Jumping Lunges 30 Power Cleans 135/93 200m Sled Push, 45/25 30 Jumping Lunges 20 Power Cleans 200m Sled Push 20 Jumping Lunges 10 Power Cleans 200m Sled PushRead More

WWPF For Time 50 Synchronized KB Swings, 70/53 40 Cal Bike (mix cal anyway) 30 Alt Burpee Box Jump Overs, 24″/20″ 20 Synchronized Strict Pull-ups 10 Alt Rope Climbs 20 Synchronized Strict Pull-ups 30 Alt Burpee Box Jump Overs 40 Cal Bike 50 Synchronized KB Snatches, 70/53Read More

15 Minutes to work up heavy in the complex: 1 Clean +2 Front Squats + 1 Jerk Then…… 3 Rounds, 2 minute Rest Between Rounds 50 Double Unders 25 Wall Balls 15 Hang Cleans 135/93 10 JerksRead More

Deadlift: Test 1 Rep Max Then… Diane 21-15-9 Deadlift. 225/153 HSPURead More

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 300m Run or Row 3 Hang Snatch 155/103 200m Run or Row 2 Hang Snatch 165/113 100m Run or Row 1 Hang Snatch 175/123Read More

Back Squat: 1 Rep Max Then… For Time 21 Back Squats, 135/93 9 MU 15 Back Squats 7 MU 9 Back Squats 5 MURead More

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: For Time 1 Mile Run or 2k Row 200 Double Unders 150 Sit Ups 75 Wall Balls or BB Thrusters 45/33 50 KB Taters 53/35 25 Burpee Box Jumps 10...Read More

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 Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man...Read More