WOD

Strength: Every 2min for 10min of: 5 OHS 8 Strict Chest to Bar Pull Ups Metcon: 18…15…12…15…18 of: Ski Cals OHS…95/65 For Time (10min Time... Read More

Strength: 5…4…3 of: Deepest Deficit HSPU Axle Bar Clean Metcon: 3 Rounds of: 5min AMRAP of: 12 Axle Cleans…160/110 15cal Bike 18 HSPU…(2) 45’s 2min... Read More

Strength: 5min EMOM of: 3 Thrusters Metcon: 3 Rounds of: 30/20cal Row 25 Thrusters…95/65 20 Chest to Bar Pull Ups (or use 15 Ring/Bar Muscle... Read More

**NO CFKIDS TODAY** 5 Rounds of: 25/20cal Row 25/20cal Bike 25 Snatch…75/55 25 Sit Ups For Time

2 Rounds of: 42 Bench Press…135/95 42/36cal Bike 42 S. Arm DB Clean n Jerk…75/55 120m Farmers Carry…97/70 21/18cal Ski For Time

Strength: 8mins to work up to a heavy Snatch Metcon: 18…15…12…9 of: Snatch…135/95 Burpee Over Bar (15/12cal Ski after each set) For Time (16min Time... Read More

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Rt Side Plank Hold Lf Side Plank Hold Metcon: 2 Rounds of: 8min AMRAP of: 24cal Row 24 KB... Read More

Strength: 6…4…2 of: Thruster Strict Chest to Bar Pull Up Metcon: 4 Rounds of: 18/15cal Bike 15 Thrusters…115/75 18 Chest to Bar Pull Ups 1min... Read More

Strength: 8…6…4…2 of: Deficit Deadlifts @ 70% (standing on 2 45# plates) Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 21/14cal Row 7 G.I.... Read More

Strength: 6…5…4…3 of: Box Squat @ 70% to a 12″ stack of plates or box Strict HSPU (pause at the bottom) – Do 6 of... Read More