CFC: Strength: 1. Clean Cycling A. Max reps in :40 at 65% B. Max reps in :30 at 70% C. Max reps in :20 at 75% D. Max reps in :10 at 80% Rest 2 mins between each set. 2. Strength 3×3 Back Squat 3. Conditioning For time: 1200m Run 100 Lunges 80 Sit ups 60 push ups 40 Pull ups

Rest Day!

CFC Reverse “Hulk Hogan” Every 2 minutes for 10 rounds (20 mins total) 7 Burpees 5 PC (185/135) 3 Muscle ups Strength: 1. Clean and Jerk EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again. 2. Conditioning Reverse “Hulk Hogan” Every 2 minutes for […]

TEAM WOD Both partner will complete the following workout alternating movments P1: 1 min Row for Max Cals P2: 200m Sandbag Run Switch P1: 2 mins for Max Cals P2. 200m Sandbag Run Switch P1: 3 mins for Max Cals P2: 200m Sandbag Run Switch P1: 2 mins for Max Cals P2: 200m Sandbag Run […]

CFC WOD 1.CONDITIONING Cindy 5 Pullups, 10 pushups, 15 squats 2. CORE – not for time 2×5 RDL – KB or wted bar 50 TTB 50 second L-sit COMP WOD 1. STRENGTH Snatch grip lift off 1×3@80%, 1×3@90%, 1×3@100% 2.CONDITIONING Cindy 5 Pullups, 10 pushups, 15 squats. AMRAP 20 min. THIS IS A GLORY BOARD […]