WWPF 0:00 – 10:00  Push Press: 3 RM   12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs during the row and then switch)   25:00 – 33:00 8 Min AMRAP 25 Synchronized kB Snatches, 53/35 (switch every 5 reps) 25′ Synchronized OH Walking Lunges, 53/35 (switch arms every 25′)      Read more

Hang Cleans 3-3-3   Then:   12 Min AMRAP of:   5 Hang Squat Cleans (155/103) 10 Burpee Pullups   Post Loads and Times to ZEN and Comments.  Read more

Bench Press: 10rm 2 x 10 @ 90%   Then…   1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14 (medball) 40 Alt Pistols 120 Double Unders     SAVE THE DATE: SAT JUNE 8 *TEAMS OF 3 *3 MAJOR LIFTS *3 MINI FLOATER WODS   REGISTRATION COMING SOON….Read more

CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in  3 Minutes Then…. As Far As Possible in 6 Minutes Then….. Finish (15 Minute cap) 7 Muscle Ups 20 Burpee Over Box Jumps 24/20 30 Ground to Overhead 135/93 40 Toes to Bar 800m Run or 1000m Row or 40/30 Cal bike  Read more

Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min: Single Arm DB Push-press 50/35 2nd min: SA DB Push-press 3rd min: Rope ClimbRead more