WOD 12/5/17
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 3 Rounds 10 Bar Muscle Ups 10 Power Snatches 135/93 CFWC’s Annual New Year Novice... Read More
WOD 12/4/17
Back Squat: 10 rep max then 2 sets at 90% MONDAY-AMRAP-A-PALOZA 3 min AMRAP 3 DB Burpees 50’s/35’s 3 Hurdle Jumps 20/24″ ... Read More
Endurance WOD 12/3/17
Open Gym 9-12 Olympic Lift Class 10am Endurance WOD 11am 4x 400m Run 4x400m Row 4x 12 Cal Assault Bike Rest as needed between each
WOD 12/2/17
Tabata back squats, 95/63 lb. Rest 1 minute Tabata L-sit (on rings) Rest 1 minute Tabata Strict Pull-ups Rest 1 minute Tabata Shoulder Taps Rest... Read More
WOD 12/1/17
WWPF 8 Min AMRAP 7 Synchronized OHS, 115/73 7 Synchronized Burpees over bar 2 Min Rest 8 Min AMRAP 2 Alt Rope... Read More
WOD 11/30/17
Clean 15 Min Work up to a Heavy Single Then: 400 Meter Run 21 Power Cleans (135/93) 9 Box Jumps (24/20) 400... Read More
WOD 11/29/17
Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3 Then… For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar Run 400m 15... Read More
WOD 11/28/17
15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53
WOD 11/27/17
Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters... Read More
Endurance 11/26/17
9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double Unders