Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar Pullups 54 Double Unders Nicola Federale Puzzangara cleaning heavy weight Read More
Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E Then.. For Time: 21-15-9 Hang Squat Clean, 135/93 Ring Dip * Cash out: 400m Run SAVE THE DATE! THURSDAY DEC 17TH @ PJW IN DOWNINGTOWN Read More
EMOM 7 Minutes 1 Snatch 1 Hang Snatch HEAVY Then….. Randy Savage 5 Rounds 15 Snatches 75/55 (Randy weight) 10 Chest to Bar Pullups Happy birthday to Cliff! Read More
1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×3 As heavy as possible 12 min AMRAP 10 Alt Kettlebell Snatches 53/35 5 Plank to Push-ups 10 Kettlebell reverse lunges 5 Ring Pull-upsRead More
10am Oly Class 11am Endurance Cash in: 1 mile run 4 rounds 50 DU 40 situps 30 box jumps 20 superman 10 strict pullups Cash out: 1 mile run CFWC wishes everyone has a happy Halloween! Read More
(Living)Dead Lift 3-3-3 Then: 21-18-15-12-9-6-3-1 Reps of: Push Press 95/63 Burpee over Bar Post Loads and Times to ZEN and Comments: HAPPY HALLOWEEN EVERYONE Read More
“Wacky Wiser Partner Friday” 0:00 – 8:00 2RM Clean (anyway) 9:00 – 19:00: 10 min ladder 10-20-30-40-50-…… Cal Row Synchronized Target Burpees 21:00 – 27:00: 6 min AMRAP Max Ring MU Max Double Unders *both work at the same time, just not the same movementOur Halloween WOD is Friday night at 6pm. Dress up and...Read More
