EMOM 10 Minutes 2 Power Cleans + 1 Jerk Then…… AMRAP 15 Minutes 10/8 Cal Bike 10 Hang Power Cleans 135/93 10 C2B PullupsRead more

Establish a 1RM Front Squat Then… Deadlifting Elizabeth 21-15-9 Deadlift, 225/153 Ring DipRead more

8am Virtual Yoga 9am Olympic Lifting Technique 10:15am Endurance AMRAP 15 Min 20 Turkish Sit-ups, 10lb plate 20 Lunging Wall Ball Shots, 20/14 20 Burpees AMRAP 15 min 500m Row or Ski Sprints @ 0:00, 4:00, 8:00, 12:00 *max pushups with remaining time between sprints AMRAP 15 min Run as far AFAPRead more

Press: 3-3-3 Then… 15 min AMRAP 9 Toes 2 Bar 15 Push Press, 75/53 21 Cal Row or SkiRead more

CFWC Tribute Hero WOD For Time 343 Double Unders – #of fire fighters killed 2 Squat cleans, 225/153 – # of paramedics killed 37 Strict Pull-ups – # of Port Authority Police Officers Killed 2 Squat Cleans 23 Wall Climbs – # of Police Officers killed 2 Squat Cleans 1 Mile Run – For the 1 Firefighter that was killed by a man who jumped off the top floors 2 Squat cleansRead more