WOD 9/14/18
1RM Snatch – 15 minutes Then…. WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run... Read More
WOD 9/13/18
Front Squat 3-3-3 Then: 14 Min Amrap of: 7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15) ... Read More
WOD 9/12/18
RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort Then…. For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15... Read More
WOD 9/11/18
CFWC 9/11 Memorial WOD “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers... Read More
WOD 9/10/18
Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body... Read More
WOD 9/9/18: Olympic Lift/Endurance/Yoga
9 am Weightlifting Technique Class Clean Pull + Clean 80% for 1+1×4 BTN Snatch Grip push press + OHS 75-85% for 2+2×3 10 am... Read More
9/8/18 Fitness W/ Foose
Establish 1 Rep Max Overhead Squat Then: 20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat... Read More
WOD 9/7/18
WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30... Read More
WOD 9/6/18
Dead lift 1-1-1 Then: 15 Min AMRAP 25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83)... Read More
WOD 9/5/18
Bench Press 1 Rep Max Then… For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB... Read More