Individual Regional Event 3   For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.    Read More

WWPF   2017 Regional Event 6 (WWPF version)   3 rounds for time:   60 cal row (switch as needed)   40 Burpee Hurdle Jumps, 24/20 (alt reps)   20 Dumbell Squat Clean and thrusters, 50/35 (switch every 5 reps)   Then…   Cash out: 1 mile relay (switch every 400m)    Read More

Back Squat 1-1-1   Then:   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and times to zen and Comments:  Read More

Bench Press: 3 x 3 (3 sec neg)   Weighted Pull-ups: 3 x 3 (3 sec pause over bar)   Then..   For Time:   400m Run 21 OHS, 95/63 3 Legless Rope Climbs   400m Run 15 OHS, 115/73 3 Legless Rope Climbs   400m Run 9 OHS, 135/83 3 legless rope climbs  ...Read More

EMOM 7 Minutes 2 Clean (do not have to be touch and go) 1 Jerk Then…. AMRAP 12 Minutes 3 Clean and Jerk 185/133 3 Ring Muscle Ups 100m Run Dina beating up on MikeRead More

            Don’t be like Thunder Snow, be ready for YOUR race! Front Squat 3 sets x 4 reps (pause 3 sec on reps 1 & 4) Conditioning 3 min AMRAP of 21 KB Sumo Deadlift High Pulls 70/53 21 Burpees 21 Pull-ups 3 min rest 3min AMRAP of 15 KB...Read More

10am: Oly 11am: Enduro   30 min AMRAP   5 Deadlifts   5 hang power cleans   5 front squats   5 Shoulder 2 OH   5 Back Squats   Run 400m      Read More

Saturday Morning Chipper 70 DB Snatches 50/35 60 Double Unders 50 Burpees 40 Front Squats 135/93 30 DB Box Step ups (use same db as snatches) 20 Cal Row 10 Bar Muscle Ups Come watch the girls lift at CFWC’s youth weightlifting meet today at 1!Read More

WWPF – 36 min   4 min AMRAP Deadlifts, 255/163   2 min rest   6 min AMRAP LADDER: 1-2-3-4-5-…… Synchronized target Burpees Synchronized Toes 2 Bar   2 min Rest   8 min AMRAP 30 DU /30 DU relay 30 Partner Med Ball Situps   2 Min Rest   12 Min AMRAP 30 cal...Read More

Back Squat 5-5-5   Then   7 Rounds For Time Of:   7 Thrusters 95/63 7 Box Jumps 24/20 7 Kettle Bell Swings 2 pood/1.5pood   Post Loads and Times to Zen and Comments:    Read More