OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals. Thanks to all who came out to support us! Missing from the picture: Mike CiunciRead More
Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod** perform the WOD with 65-70% of your 1RM deadliftRead More
9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15 Box Jumps 24/20 Post stuff to comments:Read More
DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today, There will be a 7AM Open Gym instead: Read More
OHS: 3-3-3 (15 min cap) Then… “Partner Jackie” (15 min cap) 1000m Row 50 Thrusters, 45lb 30 Pullups *As soon as partner 1 finishes the 1000m row, partner 2 may start the row. Partner 2 may not pass partner 1. Then…W/a partner.. AMRAP In 7 Min: Alt Burpee Box Jumps, 24/20 DAY 1 OF THE...Read More
Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean and Jerk 165/115 Post Time and Loads to Comments: Team CFWC will be heading down to the Mid Atlantic Regionals today. The Competition starts Friday morning. We can follow...Read More
Front Squat: 5-5-5 Then… FOR TIME: 21 Thrusters, 95/65 50 DU 15 Thrusters, 115/85 50 DU 9 Thrusters, 135/95 50 DU BELOW: Legendary Games competitor Chris Spealler gives some Double Under Tips. Up until this year, Chris is the only athlete to compete in all six CrossFit Games. Read More
EMOM 7 Minutes 2 Touch and Go Full Snatches 1 OHS with 3 second Pause Then…. 800m Run 21 Push Ups 15 Pullups 12 Snatches (any way) 115/85 400m Run 15 Clapping Pushups 12 Chest to Bar Pullups 9 Snatches 135/95 200m Run 12 Slapping Pushups 9 Bar Muscle Ups 3 Snatches 155/105 Real...Read More
