CFC & Comp WOD 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Back Squats: 50 reps at 135/95 50 reps at 185/135 AMRAP at 225/155 3 min Rest B. AMRAP 7 of Bench Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C. AMRAP 7 of St... Continue Reading

CFCody WOD 1. Conditioning 5 RFT: 25 Cal Row 8 Ring Dips 12 DB 1-arm Snatch, 70/45 (6/side) 2. Strength 3×8 Front Squat Comp WOD 1.  Snatch 5×1 Hang Squat Snatch at 75% 4×1 Low Hang Squat Snatch at 80% 3×1 Squat Snatch at 85% 2.  Strength 3×8 Front... Continue Reading

In teams of 2; AMRAP 15: 100 Double Unders 50 Lateral Barbell Burpees 30 Clusters (squat clean thruster), 135/95 10 Muscle ups (can sub assisted MU’s or pull-ups/dips) *one person works at a time, divide work as your team sees fit

CFC WOD “Kelly” 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14 CFC COMP WOD 1. Jerk 1RM from a rack 2. Conditioning “Kelly” 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14  

CFC WOD 1,000m Row into… 21-15-9 of: KBS, 2-pood, 1.5-pood OHS, 115/80 CFC COMP WOD 1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch Pocket High Pull – Start with the bar at your hips, knees bent, vert... Continue Reading