WOD AMRAP 5 7 Rounds of “The Chief” (115/80) Max Burpees rest 3 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max Burpees rest 3 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105) Max Burpees 1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

WOD 21-15-9 KB Snatches (55/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups

Team WOD…. You’ll have to show up to see what it is!!! see you in the AM

CFCody WOD AMRAP 8 3 Thrusters (95/65)(75/55) 3 Toes to Bar 6 Thrusters (95/65)(75/55) 6 Toes to Bar 9 Thrusters (95/65)(75/55) 9 Toes to Bar … Barbel Conditioning EMOMx8 Minutes 1-4: 4 Snatches (185/135) Minutes 5-8: 6 Clean and Jerks (185/135) *This is 1 rep more/movement/min. try to use the same weight as last time […]

CFCody WOD 2k Row or 1 mile run + 20 burpee’s 150 Double Unders or 300 singles 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk […]