Bench Press: 2-2-2-2 Wt Strict Pullup: 2-2-2-2 Then... “Wacky Wiser Partner Friday” 10 min Partner ladder Power Snatch, 95/63: ( 3-6-9-12-15….) Target Burpees:  (3-6-9-12-15….) *Both partners do all reps 15.2 is 14.2 Have fun:)          Read more

Home Snow WOD: 10-9-8-7-6-5-4-3-2-1 Burpees Situps Jumping SquatsRead more

Front Squat: week 7 1 x 5 @ 70% 2 x 5 @ 80% 3 x 5 @ 90% 25 min to complete Then: 3 Rounds of: 10 Power Clean (135/93) 20 Box Jump (24/20) 30 Ring Push Ups Post Loads and Times to Comments and Zen:Read more

Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB *20 DU after each round CFWC Snatches & Jerks came in 2nd overall in the region for 15.1A. Nice work! Keep getting stronger!Read more

15 Minutes to a heavy Hang Snatch double Then…. 9-7-5 Ring Muscle Up Hang Snatch 115/83 Some of the lovely CFWC ladies post 15.1 and 15.1A  Read more