EOMOM 10 Minutes (MINUTE 1=40 DOUBLE UNDERS, MINUTE 2=5 SNATCHES) 40 Double Unders 5 Snatches 155/103 Then…. AMRAP 15 Minutes 5 Ring Or Bar Muscle Ups 10 Hang Squat Snatch 115/83 15 Burpees to Target   CFWC New Year Novice and Intermediate comp is this Saturday, February 10th!  Read more

Back Squat 4 Rep Max followed by two sets at 90%   6 rounds for time Plate Push 45/25 50feet 10 box Jumps 30/24 Pinch Grip Plate carry  wall to wall 35s/25sRead more

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 50 Double Unders 50 Sit Ups 15 Pullups 15 Pushups 40 Double Unders 40 Situps 15 Pullups 15 Pushups 30 Double Unders 30 Sit Ups 15 Pullups 15 Pushups 20 Double Unders 20 Situps 15 Pullups 15 Pushups 10 Double Unders 10 Sit Ups 15 Pullups 15 Pushups *Must row 1600m and must bike 40/30 calories*Read more

This will be a re-test from 1/6/18 increase weight from last time. Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKENRead more

WWPF – Eagles Pep Rally WOD   0:00 – 10:00 Pre-Game Power Snatch  (Work up to a heavy power snatch in 10 minutes)   12:00 – 27:00 Kick Off Extravaganza ( 15 Minutes to go the length of the field. Complete max rope climbs once you get into the end zone) 10 Alt Power Snatches, 155/103 20 OHS, 155/103 30 Toes 2 Bar, (Partner hangs and switch every 5 reps) 40 Pushups (partner stays in straight arm plank) 50 Alt Box Jumps 40 Pushups (partner stays in straight arm plank) 30 Toes 2 Bar (partner hangs and switch every 5 reps) 20 OHS, 155/103 10 Alt Power Snatches, 155/103 TouchDown: Max Rope Climbs in the end zone with remaining time   —–1 Min Time Out ——   28:00 – 30:00 2:00 Minute Drill (AMRAP 2 Minutes) Max Synchronized Hurdle Jumps, 24″/20″          Read more