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 »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 »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 »StrengthBack Squat 3RM WOD For Time21/ 15/ 9Calorie RowThruster- 95lb/ 65lb
Read More »StrengthSplit Jerk- 2, 2, 2, 2; Rest 2 Min WOD5 Rounds For Time15 Pull Ups30 Double Unders
Read More »WOD With a Partner20 Min AMRAPRun 200M- Relay20 Front Squats- 135/ 954 Rope Climbs
Read More »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
Read More »StrengthA1. AMRAP Unbroken HSPU; Rest 1 MinA2. 5 Deadlifts; Rest 1:30 x 4 WODFor Time 15/ 12/ 9/ 6/ 3Deadlift- 225lb/ 155lbChest to Bar Pull Ups
Read More »StrengthEMOM x 8 Min 3 Power Snatch From Just below the Knee WOD10 Min AMRAP15 Power Snatch- 75lb/ 45lb 30 Double Unders
Read More »StrengthEMOM x 12 MinMin 1- 7 Strict Pull UpsMin 2- 30 Sec Max Push Ups WOD8 Min AMRAP6 Thrusters- 75lb/ 45lb6 Burpees
Read More »