OLY Snatch Waves: Wave 1: 75%/1 , 80%/1, 85%/1 Wave 2: 80%/1, 85%/1, 88-94%/1 Jerk W/Pause in dip AND catch: 2-2-2-2 Endurance: In Any Order: For Time 1 Mile Run or 2k Row 200 Double Unders 150 Sit Ups 75 Wall Balls or BB Thrusters 45/33 50 KB Taters 53/35 25 Burpee Box Jumps 10 Rope Climbs 15′Read more

CFWC 9/11 Memorial WOD “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

WWPF 500m Row Relay 50 Synchronized Pistols 50 Weighted Push-ups (mix anyway), 45/25 400m Row Relay 40 Synchronized Toes 2 Bar 40 Weighted Push-ups 300m Row Relay 30 Synchronized Pistols 30 Weighted Push-ups 200m Row Relay 20 Synchronized Toes 2 Bar 20 Weighted Push-ups 100m Row Relay 10 Synchronized Pistols 10 Weighted Push-upsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then…. AMRAP 15 Minutes 5 HSPU 3 Burpee Muscle Ups or 5 Burpee Pullups 1 Snatch 155/103Read more

Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Goblet Squats, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Max KB Swings, 70/53Read more