WOD 12/30/20
The Filthy Fiftieth Birthday For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings, 70/53 50 Steps-ups, 70/53 50 T2B 50 Push... Read More
WOD 12/29/20
Hang Snatch 1-1-1 Then….. 3 Rounds 50 DB Hang Snatch 50/35 40 DB OH Lunge 30 Burpee Over DB
WOD 12/28/20
Back Squat: 1 REP MAX Then… 10 min AMRAP 12 Clean & Jerks, 135/93 12 C2B Pull-ups
WOD 12/27/20
9am: Oly 10:15am: Enduro AMRAP 16 MIN – “Deep Freeze” 100m Farmers Carry, 70’s/53’s 100m Run 200m Farmers Carry 200m Run 300m Famers Carry 300m... Read More
WOD 12/26/20
Post Christmas Burn 15 Minutes to a Heavy Push Press (Clean weight from floor) Then…. AMRAP 10 Minutes 5 Pullups 10 Burpees 15 Air Squats... Read More
12 Days of CFWC 12/24/20
6am, 8am, 10am 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one... Read More
WOD 12/23/20
Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20... Read More
WOD 12/22/20
Clean and Jerk 1-1-1 Then…… Crossfit Open 16.2 and 19.2 In 20 Minutes, get as far as you can 25 toes-to-bars 50 double-unders 15 squat... Read More
WOD 12/21/20
Back Squat (Wk 6): 2RM Then, 3 x 2 @ 95% THEN… “Jingle Bell Jackie” 1000m Row 50 SA KettleBell Thrusters, 53/35 15 BMU or... Read More
Endurance WOD 12/20/20
8am: Virtual Yoga with Brantlee 9am: Weightlifting Technique with Amie 10:15am: Endurance with Amie In Any Order: 8 x 250m Row Sprints/90 seconds rest (20... Read More