1.  Conditioning 5 Minute Window… 20 Burpees + 1 Rd of Cindy AMRAP Power Cleans, 155/105 -rest 2 mins- 5 Minute Window… 15 Burpees+ 2 Rds of Cindy AMRAP Power Cleans, 185/135 -2 min rest- 5 Minute Window… 10 Burpees + 3 Rd of Cindy AMRAP Power Cleans, 225/155

1.  Conditioning 45 Wall Ball 30 Cal Row 21 Squat Snatch, 95/65 35 Wall Ball 20 Cal Row 15 Squat Snatch, 95/65 25 Wall Ball 10 Cal Row 9 Squat Snatch, 95/65 2.  Skill Conditioning 3×100 Double unders, 1 minute rest between sets Comp WOD 1.  Snatch* A.  1×2 at 60%, – pause in the bottom for […]

NO CLASS Head up to the Rec Center for the Soroptomist 5K & 10K. It’s been awhile since we have tested our 5K or 10K and some of you have NEVER taken on this challenge.   Lets see what we can do?!!!

CFCody & Comp WOD ‘Helen’ 3 Rounds: 400 Meter Run 21 KB Swings (35/55) 12 Chin over the bar Pull ups *This is a GLORY BOARD WOD. Make every rep count and be sure to post your results on the board. EMOM x 10 min Even: 2-4 turkish get ups – alternate hands, you choose […]

CFCody & Comp WOD 1.  Conditioning With a running clock… AMRAP 5: 50 Wall Ball Buy-In 12 Med Ball clean, 12 weighted Burpees *weighted burpee – Kb/Db in each hand or plate lifted overhead at finish position … Rest 2:00… AMRAP 5: 35 Wall Ball Buy-In 9 DL (225/155), 9 Barbell Burpees … Rest 2:00… […]