Deadlift 3 x 5 @80% of 1RM Then Kettlebell Complex (2 rounds) Perform 30 secs of each (30 sec left & 30 sec right) One arm swing Clean Snatch Push Press Front Squat Rest one minute and repeatRead More
10am Oly Lifting 11am: Endurance In any order, complete the following: 2 mile run 2k Row 200 Double Unders Congrats to Spice and Skunk for getting 2nd place at the Royal Ruckus Competition. Good job to all of the other CFWC athletes who competed!Read More
Hang Clean 3-3-3 Then IN 15 Min. 800 Meter Run Remaining Time AMRAP: 9 Hang Cleans 135/93 12 Pullups 15 KB Swing 70/53 Post Loads and Time to Comments and ZEN: Read More
Front Squat 3-3-3 With 2 Sec Pause @ the Bottom Then In 12 Minutes Complete as many Reps/Rounds as Possible of: 21 Burpee over bar 21 Thursters 75/63 18 Burpee over bar 18 Thrusters 95/63 15 Burpee over bar 15 Thrusters 135/93 12 Burpee over bar 12 Thrusters 155/103 Post Loads...Read More
Press: 3 x 3 Weighted Strict Pullup: 3 X 5 Then… 21 Power Cleans, 135/93 21 HSPU 200m run 15 Power Cleans 15 HSPU 300m Run 9 Power Cleans 9 HSPU 400m Run Read More
15 Min to 5 rep Hang Snatch Then….. 50 Calorie Row 40 KB Snatches 70/53 30 Burpee jump over box 24/20 20 Bar Muscle Ups (sub jumping bar mu or 20 Strict Pullups) 10 OHS 165/103 6am at The BAPRead More
20 min to find 1 rep max deadlift. Sumo or Conventional styles. 3 rounds 30 Overhead Walking lunge with a plate 45/25 20 alternating Russian Swing 53/35 10 ring Push-upsRead More
enduro wod 1600 m run 50 du 50 sit-ups. 1200 m run. 40 du 40 sit-ups. 800 m run. 30 du 30sit-ups. 400 m run 20 du 20 sit-ups. 200 m run 10 du 10 sit-ups.Read More
Tabata partner banded sprints 8 rounds of 20 sec work then 10 sec rest. Then: Death by Burpee & Wallball 21 day health challenge flash challenge. Team that guesses the most and what ingredients in the above low gi breakfast gets 3 points.Read More
