Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps) Then… 5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153 –— 2 min break—- 5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35 ...Read More
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904 Read More
Box Squats: 5 x 5 Then….. 12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec) Read More
Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight Multiple stations of bench press, deadlift, and cleans will be set up. Rotate through the stations until the rep scheme is completed. Read More
WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb 400m Med Ball Run Relay, 20/14 2 Rounds 45 DU / 45 DU Relay 15 Synchronized OHS, 95/63 4 Alt Rope Climbs 400m Med Ball Run Relay, 20/14 1 Round 90 DU...Read More
Hang Cleans 2-2-2 Then: 3 Rounds of: 10-8-6-4-2 Reps of: Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes 2 Bar Rd1=95/63 Rd2=135/93 Rd3=155/103 Post Loads and Times to ZEN ad Comments: Read More
EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall Balls 60/50 Cal Row or 30/20 Cal Bike Sign Up for the Super Total Here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904 Read More
Box Squats 5×5 (if you are squatting to depth increase weight if not stay at the same weight and lower box height) Then… EOMOM for 12 min 1st min 10 DB Floor Press 50/35’s 2nd min 10 Lateral DB (50/35) Box Step overs 20/16 Read More
