CFC “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups Strength WOD 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee or 3×3 Front Squat 2. “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups  

CFC Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball Strength WOD 1. Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 2. Strength 3×3 Back Squat 3. Conditioning 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball

CF Regionals Team event 7-ish Team of 2: 30 Cal Row with a Deadlift hold (165/245) 30 Handstand Push ups with a Handstand hold 30 Toes 2 Bar with Hang 80 burpee’s over the bar *Partner 1 will begin rowing while Partner 2 holds a deadlift.  Once Athlete 1 completes 30 cal partner 2 drops […]

CFC WOD: 1. Clean 5×3 Squat Cleans 2. Conditioning 4 rounds for time of: 25-calorie row 16 pull-ups 9  HSPU COMP WOD 1. Clean 5×3 Squat Cleans 2. Strength 3×3 Back Squat 3. Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups

CFC WOD: AMRAP 20: 10 Front Rack stationary Lunges 95/65 100 Meter Sandbag Carry (40/20) 200 Meter Sprint Rest 1 minute between rounds. COMP WOD: 1. Snatch 5×3 quick single squat snatches at 75% 4×2 quick single squat snatches at 80% 3×1 squat snatches at 85% 2. Back Squat 2×3, across 3×2, across 3. Conditioning […]