WWPF 0:00 – 12:00 Work Up to a Heavy Snatch   12:00 – 32:00    40 Synchronized Wall Ball Shots, 20/14 40 Deadlifts, 225/153 (mix anyway) 15 Synchronized Burpees over Bar   30 Synchronized Wall Ball Shots 30 Deadlifts, 275/173 15 Synchronized Burpees over bar   20 Synchronized Wall Ball Shots 20 Deadlifts, 315/203 15...Read More

Hang Power Clean 3-3-3   Then:   5 Rounds of:   4 Strict Hand Stand Pushups 8 Dumbell Hang Squat Cleans (50/35) 12 Pullups   Post Loads and Times to ZEN and Comments:  Read More

Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps)   Then…   2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med...Read More

15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    Read More

Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35 8 Ring DipsRead More

10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups   Partner FridayRead More

Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things togetherRead More

WWPF 0:00 – 12:00  Establish 1 RM Jerk   12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints   26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS     $80 tickets (ALL 5 Events)  to Win $500 Cash Prize $25...Read More

DeadLift 3-3-3   Then:   75 Double Unders   40-30-20-10 Reps of:   Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges   75 Double Unders   Post Loads and Times to ZEN and Comments:  Read More

Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range)   Then…   12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box Jump, 24/20   0:00 – 4:00: 95/63 4:00 – 8:00: 135/93 8:00 – 12:00: 185/123    Read More