Rest and Active Recovery Day! Open Gym: 5:30-6:30

1. Conditioning 3RFT: 15 Power Cleans (135/95#) 20 Wallballs (20/14#) 30/20 Calorie Row 2. Burner Conditioning 5RFT: 10 1-Arm DB Snatch (70/53#) 10 Box Jumps (24/20″)

CFC WOD “The Seven” 7 Rounds: 7 Handstand Push-ups 7 Thrusters (135/95#) 7 T2B 7 Deadlifts 7 (245/175#) 7 Burpees 7 Kettlebell swings (2/1.5 Pood) 7 Pull-ups Comp WOD 1. Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%1)2 2.  Conditioning R... Continue Reading

Team WOD Team of 2 25 min ARMAP: 15 Wallballs (20/14#) 12 KB snatch 35/55 (6 each arm) 9  shuttle runs 6  pull ups *Full round, then change partners

CFCody WOD 1. Conditioning 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest 2. Burner Conditioning 5RFT: 15 Box Jumps (24/30) -try to jump them all 35 Double-unders or 85 singles Comp WOD 1. Snatch 6... Continue Reading