WOD 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters (75/55) COMP WOD Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, […]

Teams of 2: or you can choose to do this alone 1. Regional Event #3 For time: 104 wall-ball shots 52 pull-ups M 20-lb. ball to 10-ft. target F 14-lb. ball to 10-ft. target Time cap: 6:00, Event 4 begins at 7:00 2. Regional Event #4 4 rounds for time: 28 one-legged squats, alternating 15 […]

CFCody & Comp WOD 1. Conditioning 20-18-16-14-12 Burpee’s 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 Ring MU/Bar MU or 10-8-6-4-2 Pull Ups + ring dips 2. Midline Conditioning 3 Rounds NOT for time of: 15 ring or elevated push ups 30 Sec Handstand Hold 15 Good mornings w/ empty barbell or band 30 Sec Hollow Rocks

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed […]

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm