WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps to Comments. COMP WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps […]

Rest day. Open gym from 12 – 1, use this time to complete your level 1 list. The month is going by fast and level 2 starts October 1st.

CFC WOD & compwod EMOMx20 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of Double Unders 3. Max reps of Push ups 4. Max reps of Russian KBS, 70/55 (eye level swings) 5. Rest

CFC wod 1. Conditioning AMRAP 15: 5 Power Cleans, 155/105 5 Barbell Burpees CFC compwod 1. Conditioning AMRAP 15: 5 Power Cleans, 155/105 5 Barbell Burpees 2. Olympic Lifting A. 5×1 Pausing OHS, climbing, :10 hold at the bottom B. 4×1 Snatch Balance, climbing C. 3×1 High Hang Squat Snatch, climbing

20 min AMRAP Teams of 2: 20 hang cleans 85/115 40 deck squats 14/20 60 box jump overs 16/20 80 double unders 200 meter sprint -divide reps however one person working at a time -run Together