WWPF 0:00 – 10:00 3RM Front Squat 12:00 – 25:00 13 Min AMRAP 25 Synchronized Wall Ball Shots, 20/14 25 Partner Med Ball Situps, 20/14 25 C2B Pullups (partner hangs / Switch every 5) 26:00 – 32:00 6 Min AMRAP Max Cal Row *Partner holds front plank. Switch when partner comes out of...Read More
15 Minutes work up to Heavy Hang Clean Then DT Five rounds for time of: 12 Deadlift (155/103) 9 Hang Power Clean (155/103) 6 Push Jerks (155/103) Post Loads and times to comments and ZEN. Read More
Bench Press: 8RM 2 x 8 @90% Then… 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 DB Shoulder 2 OH, 50/35 Toes 2 Bar Please excuse our appearance in the upstairs area as we continue to improve our facility for the best members ever! Read More
EOMOM 10 Minutes (MINUTE 1=40 DOUBLE UNDERS, MINUTE 2=5 SNATCHES) 40 Double Unders 5 Snatches 155/103 Then…. AMRAP 15 Minutes 5 Ring Or Bar Muscle Ups 10 Hang Squat Snatch 115/83 15 Burpees to Target CFWC New Year Novice and Intermediate comp is this Saturday, February 10th! Read More
Back Squat 4 Rep Max followed by two sets at 90% 6 rounds for time Plate Push 45/25 50feet 10 box Jumps 30/24 Pinch Grip Plate carry wall to wall 35s/25sRead More
This will be a re-test from 1/6/18 increase weight from last time. Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKENRead More
WWPF – Eagles Pep Rally WOD 0:00 – 10:00 Pre-Game Power Snatch (Work up to a heavy power snatch in 10 minutes) 12:00 – 27:00 Kick Off Extravaganza ( 15 Minutes to go the length of the field. Complete max rope climbs once you get into the end zone) 10 Alt Power Snatches,...Read More
Bench Press: 8RM 2 x 8 @90% Then… Complete as Many Reps as Possible: 3 Min Cal Row or Assault Bike 3 Min DB Snatch, 50/35 3 Min Med Ball Sit-ups, 20/14 2 Min Cal Row or Assault Bike 2 Min DB Snatch, 50/35 2 Min Russian Twist, 20/14 1 Min Cal Row...Read More
