Deadlift 1-1-1 Then…… Donkey Kong 21-15-9 Wall Balls KB Swings 70/53 Burpees Box Jumps 30/24 *Scale Monkey Bars After Each Movement*Read More

WWPF 0:00 – 13:00 Work up to a heavy hang Snatch 15:00 – 30:00 – 15 Min ladder 10/10 DU relay 10 Alt Hang Squat Snatches, 115/83 20/20 DU Relay 10 Alt Hang Squat Snatches 30/30 DU Relay 10 Alt Hang Squat Snatches 40/40 DU Relay *Keep Increasing DU by 10 Reps until time runs...Read More

Filthiest Fifty-In Any Order 50 DB Bench Press (2DB) 50 GHD Sit Ups 50 DB Push Press (2 DB) 50 T2B 50 DB Lunges (2 DB) 50 Ring Push Ups 50 DB Step Ups (2DB) 50/35 Cal Bike 50 DB Squats (2DB) 50 BurpeesRead More

Barbell Glute Bridge 3 x 10 @ 85-90% from last week *3 sec pause each rep + max hold on 10th rep Then… 3 Rounds 500m Row or Ski 30 KB Swings, 70/53 15 HSPURead More

Hang Power Clean 2-2-2 (Touch and Go) Then….. 21 Hang Power Cleans 135/93 21 C2B Pullups 15 Hang Power Cleans 155/103 15 Bar Muscle Ups 9 Hang Power Cleans 185/123 9 Rope Climbs 15′Read More

Overhead Squat: 3 x 8 (wk 3) Then… “Nancy” 5 Rounds 400m Run 15 OHS, 95/63Read More

Olympic Lifting: Clean Pull + Clean+ Jerk -80% + 5 Heavy Sets Jerk Dips 5×3 @100%+ Endurance WOD: Hero WOD Zach Tellier 10 Burpees 10 Burpees25 Push-Ups 10 Burpees25 Push-Ups50 Lunges 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Cash Out: 1 Mile Run or 2k RowRead More

CFWC 13 Year Anniversary WOD!! In Any Order AMRAP 13 Minutes-Jenny 13 Burpees 13 Chest to Bar Pullups 100m Run AMRAP 13 minutes-Foose 13 Sandbag Deadlifts 13 Sandbag Squats 100m Run AMRAP 13 Minutes-Jimmy 13 DB Box Step Ups 50s/35s (2 DB) 13 DB Snatch (1 DB) 100m RunRead More

WWPF 40 Power Cleans, 135/93, Mix Anyway 200m Farmers Carry Relay, 70’s/53’s (partner bear hugs sandbag., 100/75) 40 Synchronized Pistols 30 Clean & Jerks, Mix Anyway 200m Farmers Carry Relay (partner bear hugs sandbag) 30 Synchronized Pistols 20 Squat Clean Thrusters, Mix Anyway 200m Farmers Carry Relay (partner hear hugs sandbag) 20 Synchronized PistolsRead More

Bench Press 1-1-1 Then…… 600m Run 50 Sit Ups 50 Double Unders 600m Ski 50 Sit Ups 50 Double Unders 600m Row 50 Sit Ups 50 Double UnderRead More