Barbell Conditioning AMRAP 3: 3 DL (155/95#) 3 Power Cleans 3 Push Jerks Rest 3:00 AMRAP 3: 3 DL (185/115#) 3 Power Cleans 3 Push Jerks Rest 3:00 AMRAP 3: 3 DL (205/135#) 3 Power Cleans 3 Push Jerks

CFC 1. Conditioning 21-15-9: KB Thrusters (45/25#) Pull-ups Calorie Row COMP WOD- Choose 2 1. Snatch 60%/2 70%/2 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1)2 2. Snatch Pull (95%/2)4 3. Front Squat 60%/2 70%/2 75%/2 80%2 85%/2 90%/1 4. Conditioning 21-15-9: KB Thrusters (55/35#) C2B Pull-ups Calorie Row

Team of 2: 1. Conditioning 100 meter run 30 Power Cleans (115/85) 5 Rounds of  “Cindy” 200 meter run 24 Power Cleans 4 Rounds of “Cindy” 300 meter run 20 Power Cleans 3 Rounds of “Cindy” 400 meter run 16 Power cleans 2 Rounds of “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats […]

CFCody WOD 1. Conditioning For time: 50 Clean & Jerks* (135/95#) *EMOM: 12 box jumps (20/24) starting with box jumps 2. Back Squat (65%/3)3

CFCody WOD 1.“Goblet of Fire” 30-24-18-12: Kettlebell Goblet Squat (70/53#) Toes 2 Bar 10m Shuttle Sprints Comp WOD 1.Barbel conditioning: EMOM x 6 Min 1: 2 Power clean & jerks @ 60% Min 2: 3 Clean Pulls @ 80% Min 3: 2 Power clean & jerks @ 65% Min 4: 3 Clean pulls @ 80% […]