Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her husband on March 8, 2018. Amanda was 31 years old when she was killed (31 reps of each movement) and she was born in April (4 burpees at the top of each minute).” She was friends and classmates with CFWC member, Rachel G.Read more

WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35 10 Box Jumps 24/20 AMRAP 12 Minutes: Switch when P1 finishes cal on bike 25/20 Cal Bike ME Double Unders  Read more

Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:    Read more

Deadlift: 5 sets x 1 rep @ 85%  DO NOT MAX OUT ! Weighted Dips: 5 sets x 5 (increase weight from last week)   Then…   For Time: 400m Run 10 Kb Swings, 70/53 30 Pull-ups   300m Run 20 KB Swings,70/53 20 C2B Pull-ups   200m Run 30 Kb Swings,70/53 10 BMU     The early Days Box #1Read more

TWOW: 8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each 200m Run, all out sprint 25/20 cal Assault Bike, all out sprint Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x200m Waiter’s Carry 2×53/35lb kettlebells -3×10-15 Unbroken Bar Muscle Ups, rest as needed.  Or Accumulate 20 Bar Muscle Ups if cannot string together yet. No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODS: 3 Rounds 15 Deadlifts 225/153 50 ft HS Walk AND… 21-15-9-6-3 Thruster 135/93 C2B Pullup...Read more