WWPF – Captain Parents Birthday WOD 0:00 – 12:00 (12 Min AMRAP) 6 Alt Legless Rope Climbs 24 Alt Power Snatches, 155/103 12:00 – 24:00 (12 min AMRAP) 38 Back Squats 38 Cal Bike *1 partner works at a time. Switch at any time. Must complete the back Squats and then the bike to complete...Read More

Bench Press: 4 x 6 @ 75-80% THEN….. For Time 50 Cal Ski or Row 50 Push Press, 95/63 50 Sit-ups / V-up / GHD 40 Cal Ski or Row 40 Push Press 40 Sit-up / V-up / GHD 30 Cal Ski or Row 30 Push Press 30 Sit-up / V-up / GHDRead More

Deadlift 6rm Then, 1 x 6+@90% THEN… 4 rounds for time 50 Double Unders 30 Wall Ball Shots 10 Med Ball Weighted Pull-upsRead More

Heavy Complex: Power Clean + Hang Power Clean + Jerk Then…..In Any Order (break into rounds to scale) 30 Bar Muscle Ups 30 Hang Power Clean 165/113 30 Burpee Box Jumps 24/20 3000m (3km) BikeRead More

Front Squat: (Week 3) 3 x 3 @ 85% THEN….. Mainsite WOD 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters Rx: 95/63Read More

Olympic Lift Technique Class: -Pause Jerk with 5 second pause in dip and 3 second pause in catch-5 Heavy Singles -Pause Clean with 2 second pause at knee -3×3 over 80% Endurance WOD: Juneteenth CFWC Style AMRAP 32 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 800m Run Background: This tribute workout...Read More

Dr. Feuss, The Feussical AMRAP 30 Minutes 400m Sled Pull 90/45 10 Tire Flips 200m Farmer Carry 70s/53s 400m RunRead More

WWPF 400m Run Relay 42 Cleans, 155/103 50 Ring Push-ups, 45/25 (mix anyway) 400m Run Relay 30 Cleans, 185/123 40 Strict Ring Pull-ups (mix anyway) 400m Run Relay 18 Cleans, 225/153 30 Muscle-ups (mix anyway)Read More

Push Press 3-3-3 Then….. 3 Rounds 100 Double Unders 25 Push Press 115/73 15 Cal SkiRead More

Deadlift: Establish a heavy 6 rep Then, 1 x 6+ @90% Then…. FOR TIME: Complete in any order 50 Burpees 50 Toes 2 Rings 50 Weighted Lunges, 50’s/35’s OR Sandbag 100/53 50/35 Cal Bike 50 Russian Twists OR GHD Sit-upsRead More