CFC WOD 1. Conditioning “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m Comp WOD 1. Conditioning “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off […]

1. Barbell/Gymnastics Conditioning With a 16 minute running clock: A. EMOM: 14 Odd: 3 TnG Power Cleans + 3 Front Squats Even: 3 Muscle ups or 3 dips and 3 pull-ups B. Establish a 5RM Front Squat in remaining time 2. Conditioning 3 Rounds for Time: 50 Double Unders 25 KBS 35/55 15 Calorie Row

Teams of 2: 30 partner wall balls (15/20) 30 partner toes 2 bar 15 synchronized goblet hold walking lunges(35/55) partner 400 meter run 4 rounds For Time *toss the ball back and forth *partner hangs while other does T2B *both partners perform lunges at the same time *both partners run together

CFCody WOD 1. Conditioning A. In a 10 Minute Window: 1 Mile Run + Max reps of Clean and Jerks, 135/95 Rest 3:00 B. In a 7 Minute Window: 800m Run + Max reps of Snatch, 115/75 Rest 3:00 C. In a 4 Minute Window: 400m Run, Max reps of Thrusters (95/65) Comp WOD 1. […]

CFC WOD 1. Conditioning 4 RFT: 21 Pull ups 15 Box Jump overs 24/20 9 Deadlifts, 255/175 Comp WOD 1. Pull 10×2 Halting Clean Pull, climbing – pause at the knee before finishing the second pull 2. 20RM Benchmark 20RM Push Press – not jerk 3. Conditioning 4 RFT: 21 Pull ups 15m HS Walk […]