Tuesday 11/1
Strength Clean and Jerk- 1, 1, 1, 1, 1; Rest 2 Min WOD For Time 21/ 15/ 9 Front Squat- 115/ 75 Burpees
Read More »Monday 10/31
Strength Back Squat- 2, 2, 2, 2; Rest 2 Min WOD For Time 10 Toe to Bar/ 1 Ring Dip 9 Toe to Bar/ 2 Ring Dip 8 Toe to Bar/ 3 Ring Dip 7 Toe to Bar/ 4 Ring Dip…… Continue subtracting 1 Toe to[…]
Read More »Saturday October 29th
WOD “Team Fight Gone Bad” 5 rounds for Max Reps:1:00 Wall Balls (20/14)1:00 Sumo Deadlift High Pulls (75/55)1:00 Box Jumps (20?)1:00 Push Presses (75/55)1:00 Rowing for Calories1:00 Rest
Read More »Friday October 28th
Don’t forget Halloween party tomorrow at cftc starts at 7pm bring some food drinks and a costume. StrengthBench Press- 5RM WOD 5 Rounds For Time (20 Min Cap)8 Toe to Bar10 OverHead Walking Lunges- 95lb/ 65lb16 Russian KB Swings-70/53
Read More »Thursday October 27th
StrengthEMOM x 10 MinMin 1- Max HSPU in 30 SecMin 2- 3 Power Clean WOD 11 Min AMRAP 2 Power Clean- 135lb/ 95lb12 Wall Balls4 Power Clean12 Wall Balls6 Power Clean12 Wall Balls…..Continue adding 2 Power Clean each round until time runs outRun
Read More »Wednesday October 26th
StrengthEMOM x 8 Min 3 Squat Snatch From Just below the Knee WOD For Time10-1 LadderHang Squat Snatch- 75lb/ 45lbNo Push Up Burpee Box Jump- 24″/ 20″
Read More »Tuesday October 25th
StrengthBack Squat 3RM WOD For Time21/ 15/ 9Calorie RowThruster- 95lb/ 65lb
Read More »Monday October 24th
StrengthSplit Jerk- 2, 2, 2, 2; Rest 2 Min WOD5 Rounds For Time15 Pull Ups30 Double Unders
Read More »Saturday October 22nd
WOD With a Partner20 Min AMRAPRun 200M- Relay20 Front Squats- 135/ 954 Rope Climbs
Read More »Friday October 21st
StrengthBench Press- 5, 5, 5, 5; Rest 2 Min*Build to a heavier weight than last week WODFor TimeRow 50 Calories40 Wall Balls- 20lb/ 14lb 30 KB Swings- 53/ 3520 Box Jumps On and Over- 24”/ 20″10 Burpees
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