AMAZING RACE info CFCody  & Comp WOD 1. Strength 5×3 Front Squats *in between sets complete 40 strict pull ups. Can break these up as much as want 2. Conditioning “Nate” AMRAP 20: 2 Muscle ups 4 HSPU 8 KBS, 70/53 *sub 4 C2B pull ups for Muscle Ups    

Mark your calendars for Saturday Aug 29th 2015 AMAZING RACE (click for details) CFC Wod 1. Snatch  (take no more than 8 min) A. 15 Snatches for time at 75% B. 10 Snatches for time at 80% C. 5 Snatches for time at 85% Rest as needed between sections. 2. Barbell Conditioning* 21-15-9 For time: […]

Teams of 2 complete AMRAP 30: 5  2 hand KB clean and press 25/45 10 Weighted Burpees (DB or KB in each hand) 15 Jumping lunges One athlete works on the triplet at a time while the second athlete completes a 400m run. Once the run is done, the athletes switch roles and continues the AMRAP where […]

Strength WOD 1. Snatch EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing 2. Conditioning AMRAP 12: 15 Box Jumps 20/24 30 Wallballs, 20/14  

1. Barbell Conditioning with a running clock… A. at the 0:00 complete 15 Unbroken Clean and Jerks B. at the 5:00 complete 12 Unbroken Clean and Jerks C. at the 10:00 complete 9 Unbroken Clean and Jerks 2. Conditioning 5x300m Row/Run, 1 min rest (sub 30 SDLHP 45/65)