12 Days of CFWC 12/24/20
6am, 8am, 10am 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one... Read More
WOD 12/23/20
Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20... Read More
WOD 12/22/20
Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can 25 toes-to-bars 50 double-unders 15 squat... Read More
WOD 12/21/20
Back Squat (Wk 6): 2RM Then, 3 x 2 @ 95% THEN… “Jingle Bell Jackie” 1000m Row 50 SA KettleBell Thrusters, 53/35 15 BMU or... Read More
Endurance WOD 12/20/20
8am: Virtual Yoga with Brantlee 9am: Weightlifting Technique with Amie 10:15am: Endurance with Amie In Any Order: 8 x 250m Row Sprints/90 seconds rest (20... Read More
WOD 12/19/20
Power Clean 1-1-1 Then….. The Chief- 5 Rounds AMRAP 3 Minutes 3 Power Cleans 135/93 *Heavy Option `185/133 6 Push Ups 9 Air Squats *1... Read More
WOD 12/18/20
CrossFit BodyBuilding– 15 min AMRAP 8 Sumo Deadlifts, heavy 16 SA DB/KB Rows (8 per arm), heavy Max Chin-ups Cardio Junkie – 15 min AMRAP... Read More
WOD 12/17/20
EMOM 10 Minutes 3 Thrusters-Increase Weight Every Minute Then….. 21-15-9-6-3 Thruster 96/63 Burpee Over Bar Box Jump 24/20
WOD 12/16/20
30 Min AMRAP 60/50 Cal Bike or Ski 50 Bulgarian Split Squats, 50/35 40 SA Push Press, 50/35 30 Toes 2 Bar 20 Strict HSPU... Read More
WOD 12/15/20
15 Minutes to Work Up Heavy in the Complex: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch... Read More