Back Squat Week1: 3 x 5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of Back Squat 1rm we just tested) Then… 12 min emom 1st min Sandbag Clean & Jerk 2nd min Toes to Bar Work at a threshold where you can maintain a number each round. CFWC Legends supporting Allison at her play! #fieldtripRead more

9 am- Olumpic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: 40 Minute Cap 25 Strict Pullups 50 Dips 75 Wall Balls 100 Med Ball Sit Ups Run 1 Mile Row 1000m Bike 50/35 Cal Ski 50/35 Cal Rachel G doing Wall ClimbsRead more

15 minutes to a heavy Clean & Jerk    Then…   Nasty Girls 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans, 135/93  Read more

WWPF 50/50 DU Relay 60 Cal Row (partner hugs sandbag), 100/75 50/50 DU Relay 50 HSPU (partner holds HS/mix anyway)   50/50 DU Relay 40 Cal Row (partner hugs sandbag) 50/50 DU Relay 30 HSPU (partner holds HS/switch every 5)   50/50 DU Relay 20 Cal Row (partner hugs sandbag) 50/50 DU Relay 10  HSPU (Synchronized)     A good partner picks you up when you’re not at your bestRead more

Test 1RM Dead Lift:   Then:   For Time:   400 meter run   Then:   21 -15 – 9 reps of: Wall Balls Box Jumps Sumo Deadlift Highpull (75/53) Push Press (75/53)   Then:   400 meter run   Post Loads and time to ZEN and COmments:  Read more