WOD

Back Squat: 3-3-3  Then… “Wacky Wiser Partner Friday” AMRAP 8 min Burpee Broad Jumps for distance * Run 200m (partners will alternate the 2 movements)... Read More

Power Snatch 3-3-2-2-1-1-1 Then 15-12-9-6-3 of: Power Snatch 135/95 Wall Balls Toes to bar. 7:30 Strength Class Post Loads and times to comments:

Overhead Squat: 3-3-3 (15 min) Then… *Cash In: 50 DU 30-20-10 Pullups Pistols Situps *Cash out: 50 DU Mobility Clinic Sunday Dec 22 @ CFWC... Read More

EMOM 7 Minutes- AHAP 1 Power Clean 1 Clean (squat) 1 Hang Sq Clean 1 Jerk Then…. The Za 3 Rounds of 3 Minute AMRAPS-... Read More

Scaled group from CFWC at Hardbat Holiday Classic Barbell Complex – Complete the complex 5 times add weight for 20 min. Row Clean Front Squat... Read More

9am Yoga 10am Oly Class 11am Endurance 5 Rounds: Each Round is 5 Min. Rest 2 minutes between rounds. 20 C2B PUllups 15 Situps 10... Read More

8am- Beginner 9am- class 10am- Open Gym Get as far as you can in 3 Minutes 70 Mountain Climbers 30 KB Swings 70/53 20 Toes... Read More

Back Squat: 5-5-3-3-1-1-1 (15 min cap) Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 KB Snatches,70/53(KB must touch the ground each rep) Wall Ball Shots, 20/14.( 10ft)... Read More

PowerClean 5×1 Then: 12 Min Amrap of: *1000 Meter Row followed by Elizabeth ladder 1 Power Clean 1 Ring Dip 2 Power Cleans 2 Ring... Read More

  5 Minute EMOM: 3 Deadlift + 2 Hang Squat Clean + 1 Split Jerk, AHAP Then… 3 Rounds 50 Air Squats 7 Wall Climbs... Read More