Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 60 Double Unders 12 Power Snatches, 115/73  Read more

WWPF Mid-Line Mania 100 Partner Med Ball Situps, 20/14 50 Front Squats, 135/93 12 Ring MU 75 Russian Twists, 20/14 40 Front Rack Lunges, 135/93 12 Ring MU 50 Toes 2 Bar (Partner hangs w/med ball) 30 OHS, 135/93 12 Ring MU *Cash Out 400m Med Ball Run Relay 50 Planking Burpees, 45/25        Read more

Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10 Box Jump 10 Push Press 100 meter run   Post loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 3 Weighted Strict Pullup: 3 x 3   Then…   For Time: 50 Double Unders 21 Deadlift, 225/153 12 Strict HSPU 50 Double Unders 15 Deadlifts 9 Strict HSPU 50 Double Unders 9 Deadlifts 6 Strict HSPU     Wing is excited that CFWC raised $7,925 for Mammograms in ActionRead more

Clean 2-2-2 Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Rest 2 Minutes Then… For Time 50/40 Cal Row 30 Burpees        Read more