RDL: 3 x 8 (3 sec neg / 1 sec pause) Weighted Strict Pull-up: 3 x 3 (1 sec pause over the bar) Then… AMRAP 20 MIN 50 Box Jumps, 24″/20″ 1 Legless Rope Climb, 15’/12′ 40 SDHP,70/53 1 Legless Rope Climb 30 Ring Push-ups 1 Legless Rope Climb 20 T2BRead more

(15 Min Cap) Death By Power Snatch, 115/73 *complete one rep the 1st min, two reps the 2nd min, three reps the 3rd min and so. Continue this pattern until you can no longer complete the amount of reps for that minute 10 Rounds 200m Run 3 Ring Muscle Ups *modify with 3 burpee chest 2 bar pull-ups or your hardest push/pull comboRead more

Front Squat Week 3 Every 2 Minutes 2×6@80 2×4@85 2×2 @90 1x ME at 70% (12 + reps) Then….. 10 Rounds 30 seconds on, 30 sec rest DB or KB Hang Clean and Jerk (2 DB or 2 KB)-Moderate to HeavyRead more

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 -Hang Clean + 2 Jerks: 4 x 1 Enduro Chipper 100 Air Squats 25 Drag Rope DU 80 Plate Ground 2 OH, 45/25 25 Drag Rope DU 60 Plate Burpees 25 Drag Rope DU 40 Pull-ups 25 Drag Rope DU 20 HSPU (scale w/weighted Push-ups) 25 Drag Rope DURead more

CFWC 14th Anniversary Party is Today! EMOM 100m Sprint Then….. Donkey Kong 2023 Version 21-15-9 Wall Ball KB Swing 70/53 Burpee Box Jumps 24/20 *Scale Monkey Bars after Each MovementRead more