Amazing Race Information WOD 3 rounds: 400 m run 21 burpees COMPETITORS 1. Sumo Dead Lift 5×2 reps for max load, unlimited rest between sets 2. Conditioning “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees 3. Strength Accessory A. 3×10 Romanian Dead Lift B. 3×6 Bulgarian Split Squat C. 3×20 Weighted Sit up […]

2016 Amazing Race Info WOD “Jackie” 1,000m row 50 thrusters (45 lbs) 30 pull ups COMPETITORS 1. Snatch EMOMx12: Snatch First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are hang squat snatch Final 4 mins are squat snatch 2. Squat 3×10 Back Squats 3. Conditioning “Jackie” 1000m […]

Surprise TEAM WOD! Come ready to do work…

CFCody & Comp WOD 1.  Conditioning 3 Rounds: 5 Clean & Jerk 135/95 10 C2B pull ups 60 double unders 5 Clean & Jerk 135/95 10 KB snatches 35/55 (each arm) 2.  Strength 8 x 3 Back Squat  

Today our July Challenge bumps up to 4 total stair runs.  These do not need to be completed all at once. you can do 2 for warm up and 2 for cool down or all at once.  Your choice! CFCody WOD 1.  Conditioning 3 Rounds: 100 meter sprint (mailbox) 9 Thrusters, 115/85 12 Overhead walking […]