Push Press 3-3-3 Then 3 Bars Of Wingy 10-9-8-7-6-5-4-3-2-1 of: Power Clean Push Press Back Squat 95#/63# Post Loads and Time to Comments and ZEN: Read More
Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG! Read More
15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at...Read More
4 rep max then 2 sets of 90% 3 rounds for time: 400m Run 50 sit-ups 20 reverse lunges Reverse lunge starts with both feet on a 45# plate, stepping backwards till the back legs knee kisses the floor then returning that foot to the plate. Goals are important. Try writing it down. Journal your...Read More
No Olympic Lifting Today. Endurance WOD 4 Rounds with 2 Min Rest B/W Rounds 800 Meter Run 50 Double Unders 15 Burpee Pullups Post Time to Comments and ZEN Happy Mother’s Day to all our Strong CFWC Mothers, soon to be Mothers, and all our Ladies who are caregivers for...Read More
Hang Squat Clean 2-2-2 Then 12 Min AMRAP 5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar Post Loads and Times to Zen and Comments: Read More
Turkish Get-up: 10 minutes to work up to a heavy single on both arms Then…. “Wacky Wiser Partner Friday” 300 Double Unders 2000m Row 100 Synchronized Wall Ball Shots *1 partner may row while the other partner does DU. They may not row at the same time or DU at the same time....Read More
Front Squats 1-1-1 Then: 6 Rounds of: 5 Thrusters 95/63 7 Hang Power Clean 95/63 10 Sumo Deadlift High Pull 95/63 18 Min Cap Post Loads and Times to Zen and Comments: Read More
