WOD 9/19/18
RDL: 3 x 8 Strict Pull-ups: 3 x max effort Then… For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power... Read More
WOD 9/18/18
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50... Read More
WOD 9/17/18
Re-Test 1 Rep Max Back Squat Then: With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m... Read More
WOD 9/16/18
9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk... Read More
WOD 9/15/18
Power Cleans 3-3-3 Then: 5 Rounds of: 21 Double Unders 15 Pullups 9 Clean and Jerks (135/93) Post Loads and Times... Read More
WOD 9/14/18
1RM Snatch – 15 minutes Then…. WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run... Read More
WOD 9/13/18
Front Squat 3-3-3 Then: 14 Min Amrap of: 7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15) ... Read More
WOD 9/12/18
RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort Then…. For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15... Read More
WOD 9/11/18
CFWC 9/11 Memorial WOD “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers... Read More
WOD 9/10/18
Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body... Read More