WOD

Clean 1-1-1 Then…… 21-15-9 Cal Row or Ski Front Squat 135/93 HSPU

The Filthy Fiftieth Birthday For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings, 70/53 50 Steps-ups, 70/53 50 T2B 50 Push... Read More

Hang Snatch 1-1-1 Then….. 3 Rounds 50 DB Hang Snatch 50/35 40 DB OH Lunge 30 Burpee Over DB

Back Squat: 1 REP MAX Then… 10 min AMRAP 12 Clean & Jerks, 135/93 12 C2B Pull-ups

9am: Oly 10:15am: Enduro AMRAP 16 MIN – “Deep Freeze” 100m Farmers Carry, 70’s/53’s 100m Run 200m Farmers Carry 200m Run 300m Famers Carry 300m... Read More

Post Christmas Burn 15 Minutes to a Heavy Push Press (Clean weight from floor) Then…. AMRAP 10 Minutes 5 Pullups 10 Burpees 15 Air Squats... Read More

6am, 8am, 10am 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one... Read More

Crossfit BodyBuilding – 12 Min Cap (10-1) RDL, 155/103 Floor Press, 155/103 Cardio Junkie – 12 Min Ladder (3-6-9-12-15…) Cal Bike Burpee Box Jump, 24/20... Read More