WOD 7/27/15
Jimmy gets a call out for not cleaning up after himself! 5RM Front Squat + 2 sets @ 90% Then: 30 – 20 –... Read More
WOD 7/26/15
10 am -Olympic Lifting with Coach Ryan 11 am- Endurance Run to Park 25 Burpees Run 1 loop at park 50 sit ups 1 loop... Read More
WOD 7/25/15
Deadlift: 5-5-5 Then… Masters Event 5 “Double Hanger” 3 Rounds 100 DU 7 Hang Power Clean & Jerks, 185/115 Jenny RX’ing the photo bomb ... Read More
WOD 7/24/15
Clean & Jerk 2-2-2 (do not have to be touch and go) Then… “WWPF” For Time: 200m Firemans Carry 42 Strict Pullups (Partner hangs from... Read More
WOD 7/23/15
Back Squat 5×1 Then The Chief (w/Power Snatch) 5 Rounds of: Max rounds in 3 minutes of: 3 Power Snatch 135/93 6 Push ups 9... Read More
WOD 7/22/15
Clean Pulls (3 sec pause knee): 2-2-2 Then… AMRAP 10 Minutes 10 Power Cleans, 115/73 10 Box Jumps, 24/20 10 Ring Dips Noon @ Battle... Read More
WOD 7/21/15
Snatch 2-2-2 (Do not have to be touch and go) Then…… 5 Rounds 30 Double Unders 7 Snatches 115/83 2 Legless Rope Climbs 15′ (use... Read More
WOD 7/20/15
Lots of CFWC athletes competed this weekend. 5 RM Front squat then 2 sets at 90% 10 min AMRAP 10 Chest 2 Bar / Toes... Read More
WOD 7/19/15
10am: Oly LIfting 11am: Enduro WOD For Time: 400m Run 20 pullups 20 pushups 800m Run 20 pushups 20 pullups 1600m Run 20 pullups 20... Read More
WOD 7/18/15
Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press... Read More