Overhead Squat: 3 x 8 (wk 3) Then… “Nancy” 5 Rounds 400m Run 15 OHS, 95/63Read more

Olympic Lifting: Clean Pull + Clean+ Jerk -80% + 5 Heavy Sets Jerk Dips 5×3 @100%+ Endurance WOD: Hero WOD Zach Tellier 10 Burpees 10 Burpees25 Push-Ups 10 Burpees25 Push-Ups50 Lunges 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups 10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Cash Out: 1 Mile Run or 2k RowRead more

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