WOD 6/28/23
Bench Press: 4 x 5 (no pause) *max push-ups after each set 20 Min AMRAP 30 SA Push Press, 53/35 200m Run 20 Pull-ups 300m... Read More
WOD 6/27/23
EMOM 10 Minutes 1 Snatch Pull with Pause at top + 1 High Hang Snatch Then….. 5 Rounds- 3 Minutes of Work 90s Rest 15/12... Read More
WOD 6/26/23
Back Squats: 6 rep Max (15 min) Then, Split Squat: 2 x 6@40% (10 min) For Time Elizabeth: 21-15-9 Power Clean, 135/93 Ring Dip
WOD 6/25/23
Olympic Lifting -Clean (pause at knee) + Jerk: Work to a heavy -10 Min EMOM Snatch + Hang Snatch + OHS Endurance “Sweet James” –... Read More
WOD 6/24/23
Choose a Hero: Cameron 50 Walking Lunges 25 C2B Pullups 50 Box Jumps 25 Triple Unders 50 Back Extensions 25 Ring Dips 50 Knees to... Read More
WOD 6/23/23
WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5)... Read More
WOD 6/22/23
AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee... Read More
WOD 6/21/23
Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb... Read More
WOD 6/20/23
Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal Ski
WOD 6/19/23
Back Squat 8 RM Then 2×8 Split Squats/Leg @50% Then….. Juneteenth CFWC Remix AMRAP 15 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat... Read More