CFWC 13 Year Anniversary WOD!! In Any Order AMRAP 13 Minutes-Jenny 13 Burpees 13 Chest to Bar Pullups 100m Run AMRAP 13 minutes-Foose 13 Sandbag Deadlifts 13 Sandbag Squats 100m Run AMRAP 13 Minutes-Jimmy 13 DB Box Step Ups 50s/35s (2 DB) 13 DB Snatch (1 DB) 100m RunRead more

WWPF 40 Power Cleans, 135/93, Mix Anyway 200m Farmers Carry Relay, 70’s/53’s (partner bear hugs sandbag., 100/75) 40 Synchronized Pistols 30 Clean & Jerks, Mix Anyway 200m Farmers Carry Relay (partner bear hugs sandbag) 30 Synchronized Pistols 20 Squat Clean Thrusters, Mix Anyway 200m Farmers Carry Relay (partner hear hugs sandbag) 20 Synchronized PistolsRead more

Bench Press 1-1-1 Then…… 600m Run 50 Sit Ups 50 Double Unders 600m Ski 50 Sit Ups 50 Double Unders 600m Row 50 Sit Ups 50 Double UnderRead more

Barbell Glute Bridge 3 x 10 @ 85-90% (use % of last weeks heavy 10 rep) Then… 30 Deadlift, 225/153 30 Burpees over bar 20 Deadlifts 20 Box Jumps,30/24 10 Deadlifts 10 Burpee Box Jumps, 30/24Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then….. With a 15 Minute Clock: 50 Perfect Pushups 40 Pullups 30 HSPU 20 Chest to Bar Pullups 10 Strict HSPU AMRAP Remaining Time-Alternate as needed Max Distance HS Walk or Max HS Hold Bar Muscle UpsRead more