1. CFC EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. EMOMx25 5 rounds of: Min 1: 18/15 Calorie Row Min 2: 40 Double unders Min 3: 15 burpees Min 4: 20 Box Step ups 24/20 Min 5: Rest   COMP WOD EMOMx7: 3-position […]

Thanks to all who participated in the Lip Sync Battle and Xmas party. Incredible performances….picts coming soon! 1. Conditioning 8 min AMRAP: 15-10-5: Power Clean, 135/95 HSPU Directly into… 15-10-5: Hang Power Clean, 135/95 Ring Dip 2. Conditioning A. EMOMx8: Odd: 16/12Calorie Row Even: 3 C2B Pull ups + 5 Push ups + 7 Box […]

WOD  Teams of 2, 1 teammate works at a time.   4 minutes at each station, AMRAP. station 1 5 power snatch 65/95 10 double under 1 minute rest station 2 5 pull ups 5 ring dips 1 minute rest station 3 5 Russian kbs 55/70 10 box jumps 20/24 1 minute rest station 4 […]

WOD 5 Rounds: 25 Calorie Row 12 Alternating Dumbell Snatches (70/53) 10 ring rows COMP WOD (before conditioning) OTM a for 5 minutes – 5 tng squat snatch

WOD 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build in weight […]