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
WOD 7/17/15
Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups ... Read More
WOD 7/16/15
Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN... Read More
WOD 7/15/15
Snatch Pulls: 3 x 3 (3 sec pause knee) Then… For Time: 100 Double Unders 30 KB Swings, 53/35 15 Hang Power Snatches, 115/73 30... Read More
WOD 7/14/15
EMOM 5 minutes 1 Power Clean 1 Push Jerk 1 Power Clean 1 Push Jerk Then……. 8 Deadlifts 165/113 7 Cleans 6 Jerks 8 Toes... Read More
WOD 7/13/15
5 rep max Front Squat Then 2 sets of 90% of 5RM Then….. 4 Rounds 20 Walking Lunges 15 Burpees Happy birthday to Ric, one... Read More
WOD 7/12/15
10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run... Read More
WOD 7/11/15
Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments: