Front Squat (wk 3) Work to a heavy single at 90-95% then…2 x 5 @85-90% THEN… For Time 15-10-5 Strict HSPU DB Hang Squat Cleans 50s/35s Strict Pull-ups
Read More
9am: Weightlifting Technique Class 10:15am: Endurance WOD Endurance-Juneteenth (CFWC Style) 45 minute cap 6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil Press 18 Wall Balls 65 Double Unders 400m Run On June 19, 1865 Union Army General Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaimed that all enslaved...
Read More
Bench Press: 8-8-8 Then… For Time 50 OH Lunges, 45/25 400m Run 30 Pull-ups 40 Alt Pistols 400m Run 20 C2B Pull-ups 30 Step-overs, 70/53 400m Run 10 BMU
Read More
WWPF – Running Clock (HBD Nicole!) 0:00 – 15:00 (15 MIN AMRAP) 32 Synchronized KB Swings, 70/53 32 Weighted Push-ups, 45/25 (mix anyway) 32 Alt Box Jumps, 24/20 17:00 – 27:00 (10 MIN AMRAP) 32 Alt Back Squats, 135/93 32 Alt Shoulder 2 OH, 135/93 29:00 – 36:00 (7 min AMRAP) Max distance Prowler Push...
Read More
Hang Clean: 3-3-3 Then… For Time 300m Run 30 Strict Dips 300m Run 30 Toes 2 bar 300m Run 30 Hang Squat Cleans, 135/93 300m Run
Read More
Strict Press 5-5-5 Then…… Fight Gone Savage-3 Rounds, 1 Minute per Station Cal Bike Thruster 115/83 SDHP 70/53 Burpee Box Jump 24/20 Sandbag Over Shoulder 100/75 1 Minute Rest
Read More
EMOM 12 MIN 25 Double Unders + 1 Snatch E0MOM 12 MIN Even: 4 Ring Muscle-ups Odd: 12 Alt Db Snatches, heavy AMRAP 12 MIN 15 OHS , 95/63 (modify with front or back) 400m Run
Read More
Front Squat: WK 2 Work up to heavy single 90-95% Then, 2 x 5 @85% Then….. AMRAP 12 Minutes 15 Burpees 20 Wall Balls 25 Sit Ups
Read More
AMRAP 12 Minutes Sprint 200m/Jog 100m AMRAP 12 Minutes 10 Perfect Pushups 20 KB Taters 53/35 40 Double Unders AMRAP 12 Minutes 10 Single Arm KB Thrusters 53/35 20 Alt Single Arm Russian Swings 50m OH Carry, RT 50m OH Carry, LT
Read More
Bench Press 1-1-1 Then……. RAMA WOD-Happy birthday to Rama!!!! 4 Rounds 50m Sled Push (Heavy) 20 Toes Through Rings 10 HSPU
Read More
1 146 147 148 149 150 177