WOD

Back Squat 5×1 Then The Chief (w/Power Snatch) 5 Rounds of: Max rounds in 3 minutes of: 3 Power Snatch 135/93 6 Push ups 9... Read More

Clean Pulls (3 sec pause knee): 2-2-2 Then… AMRAP 10 Minutes 10 Power Cleans, 115/73 10 Box Jumps, 24/20 10 Ring Dips Noon @ Battle... Read More

Snatch 2-2-2 (Do not have to be touch and go) Then…… 5 Rounds 30 Double Unders 7 Snatches 115/83 2 Legless Rope Climbs 15′ (use... Read More

Lots of CFWC athletes competed this weekend. 5 RM Front squat then 2 sets at 90% 10 min AMRAP 10 Chest 2 Bar / Toes... Read More

10am:  Oly LIfting 11am:  Enduro WOD For Time: 400m Run 20 pullups 20 pushups 800m Run 20 pushups 20 pullups 1600m Run 20 pullups 20... Read More

Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press... Read More

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups     ... Read More

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN... Read More