WWPF AMRAP 25 Minutes 400m Run 50 Strict HSPU 400m Run 40 c2B Pullups 400m Run 30 Snatches 135/93 400m Run 20 Bar Muscle Ups 400m Run 10 Rope Climbs 15′ Amie, Shannon and TJ are heading to University Nationals next weekend in New Orleans!Read more

Clean 2-2-2 (practice full depth, T&G optional)   Then:   400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans 15 Toes To bar 200 Meter Run 9 Cleans 9 Toes To Bar   Post Loads and Times to Comments and Zen:   Sign up now for Barbells for Boobs and Help CFWC earn the State Champ Title for most money raised.Read more

Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then…  For Time: 400m Run 30 Target Burpees 21 S2OH, 135/93 400m Run 20 Target Burpees 15 S2OH 400m Run 10 Burpees 9 S2OH SATURDAY NOV 5      Read more

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups 10 Snatches 165/113 The crazy 6 am’ersRead more

Find 10 rep max Back Squat  Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box Jumps 30/24 2nd min Sit-ups  3rd min KB Swings 70/53 As many reps as possible each minute. Score total reps.Read more