CFC WOD & CFC Comp WOD do part one first 1. Conditioning 5 RFT: 50-40-30-20-10 KBS, 1.5-pood/1-pood 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run (or row weather dependent) Part two for CFC Comp WOD 2. Power Cleans EMOMx7: Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 […]

CFC WOD For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 Rounds of Cindy CFC Comp WOD 1.Snatch A. 5×2 Power Snatch B. 5×2 Low Hang Snatch Pull C. 5×2 Snatch Grip Push Press from behind neck 2.Conditioning For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 Rounds of Cindy

Rest day!

CFC WOD “Annie” 50-40-30-20-10 of: Double unders Abmat Sit ups CFC Comp WOD 1. Clean 3 quick singles at 70% 3 quick singles at 75% 3 quick singles at 80% 2 quick singles at 75% 2 quick singles at 80% 2 quick singles at 85% 1 quick singles at 80% 1 quick singles at 85% […]

CFC Comp WOD 1. 1RM Snatch 2. 2RFT: 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups CFC WOD 2RFT: 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups