Gym WOD Hang Clean: 3-3-3   Then…   Hang Squat Clean Elizabeth 21-15-9 Hang Squat Clean, 135/83 Ring Dip   Virtual WOD Single Leg Wall Sit: SA Highpull: 3 x 10-15   Then.. MidLine Elizabeth 21 SA DB Hang Squat Clean, Right Arm 21 SA DB Hang Squat Cleans, Left Arm 30 V-ups   15 SA DB Hang Squat Clean, Right arm 15 SA DB Hang Squat Clean, Left arm 40 Russian Twists   9 SA DB Hang Squat Clean, Right Arm 9 SA DB Hang Squat Clean, Left Arm 50 Situps No Equipment WOD 1 mile run 150 Air Squats 75 Situps 50 Pushups      Read more

Floor Press 10-10-10 Then…… AMRAP 15 Minutes 2 Muscle Ups (Ring or Bar) or 6 Pullups 4 KB Snatch 70/53 8 Box Step Up and Over 70/53 Virtual WOD: a. Floor Press 3 x 12-15 b. Renegade Row 3 x 12-15 Then…… For Time: 50 Chair Dips 50 Weighted Box Step Up and Over 50 KB  Hang Clean and Jerks 50 Bodyweight Man Makers (pushup/shoulder tap, rt/pushup/shoulder tap, lt/ burpee/tuck jump) At home, no equipment WOD: For time: 50 Chair Dips 100 Walking Lunges (50 rt/50 lt) 50 Single Leg V Ups 50 Bodyweight Man Makers (pushup/shoulder tap, rt/pushup/shoulder tap, lt/ burpee/tuck jump)    Read more

Gym WOD 10 min EMOM Power Snatch + Hang Squat Snatch + OHS   Then…   14.1 10 min AMRAP 30 Double Unders 15 Power Snatches, 75/53     Virtual WOD EMOM 10 Min 1 Turkish Get-up, Right 1 Turkish Get-up, Left   Then….   AMRAP 10 Min 30 Mountain Climbers 15 DB Snatch     No Equipment WOD 10 min AMRAP 30 Mountain Climbers 25 Sit-ups Rest 1 min   10 min AMRAP 1 min Run 25 Air Squats Rest 1 min     CFWC: A place where everyone is welcome      Read more

RDL 3×5 Then….. AMRAP 16 Minutes 21 Cal Row 15 Push Press 135/93 9 Burpees Over Bar Virtual WOD: 100 Bicep Curls 50 Skull Crushers *Break up however you’d like* Then….. For Time 25 Pushups 50 Cyclist Squats 25 Pushups 50 Goblet Squats 25 Pushups 50 Weighted Cossack Squats No Equipment WOD: 3 Rounds for Time: 30 Pushups 50 Cyclist Squats  Read more

Gym WOD  10 min EMOM Power Clean + 3 Front Squats + Jerk   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups Virtual WOD Single Leg RDL: 3 x 10 1/2 Kneeling Press: 3 x 10   Then…   Virtual HelenV2 AMRAP 15 Min 75 Double Unders or Lateral Jumps 21 Burpees 12 Alt Devils Press   No Equipment WOD 3 Rounds 400m Run or Run for 2 min 21 Jumping Squats 12 BurpeesRead more