In Any Order: Running clock AMRAP 10 Minutes 250m Row 10 Burpees AMRAP 10 Minutes 10 Devil’s Press 50’s/35’s 10 Box Step up and Over 50’s/35/s 24/20 30 Double Unders AMRAP 10 Minutes 10 C2b Pullups 20 KB Snatch 70/53 30 Jumping Lunges CFWC Novice and Intermediate competition Feb 9th!  Read More

WWPF – 35 min AMRAP   60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63   50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83   40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103   30...Read More

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power...Read More

Bench Press: 3 x 3 (85-90%) Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause)   Then…   2 Rounds For Time 30 Single Arm DB Hang Cleans, 50/35 15 Target Burpees 30 Single Arm DB Hang Snatch, 50/35 15 Target Burpees 30 Single Arm OH DB Lunges,...Read More

15 Minutes to a Heavy Clean Then….. AMRAP 15 Minutes 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Ring Muscle Ups 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Bar Muscle Ups    Read More

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5...Read More

Back Squat 4 sets x 3 reps (85-90%) Then: 3 Barbell Walks 20m (100-110%) Then… 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 2 min Rest 9-15-21 Kettlebell Swing Box JumpRead More

9 am- Olympic Lift Class with Jenny 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: 2 Rounds 800m Run 21 Pullups 21 Ring Pushups 400m Run 15 Toes to Bar 15 Goblet Squats 200m Run 9 KB Step Ups per leg 9 KB Swings *must row 30/20 cals and bike 30/20 calsRead More

Establish a 1 rep max Turkish Get-up Then… EMOM x 20 min complete the following Kettlebell Complex: (single arm) KB deadlift – power Clean – Front Squat – Push Press Left arm / then with Right Arm 70/53Read More

WWPF 0:00-13:00 Establish  2RM Front Squat   15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row   3 min rest after partner 2 completes 30th Pull-up   1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized...Read More