10am Workout, then 8 Year Anniversary Party Celebration   Teams of 4, (2 people working at the same time, 1 person holding the pet rock(70/53)…. AMRAP 30 Minutes 300 DU 200m Run 200 Box Step ups, 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run   CFWC 8 Year Anniversary WOD/Party Saturday ! Read more

WWPF 0:00 – 10:00 Establish a Max Jerk   12:00  -20:00 8 Min Ladder: 3-6-9-12…. SDHP, 70/53 Box Jump, 24/20 *Partner will switch and complete all reps before moving up the ladder   22:00 – 34:00 For Time (12 min cap) 42 Front Squats, 135/93 400m Run Relay (200m each) 30 Front squats, 155/103 400m Run Relay (200m each) 18 Front Squats, 185/133 400m Run Relay (200m each) *Max Synch Target Burpees in remaining Time      Read more

Power Snatch 2-2-2   Then:   5 Rounds of   30 Double Unders 20 Walls Balls 10 Kettlebell Snatch (2Pood/1.5Pood)   KB Snatch can be broken in any way as long as it is 5L and 5R.   Post Loads and times to ZEN and Comments:    Read more

Bench Press: 8rm Then,   2 x 8 @ 90%   Then…   For Time:   50′ OH DB Lunges, 50/35 (Switch Arms every 25′) 25 Russian Twists, 20/14 9 Burpee Bar MU   50′ OH DB Lunges 25 Russian Twists 7 Burpee Bar MU   50′ OH DB lunges 25 Russian Twists 5 Burpee Bar MU       Super Doug    Read more

Back Squat 1-1-1 98%+ Then…. The Foose 5 Rounds 6 hang squat cleans, 155/108 12 toes through rings 200 m run Happy birthday to The Foose!!  Read more