WOD

5 Rounds of: 60m Sled Push…360/270 (8/6 45# plates) 20 DB S2OH…50/35’s 25/20cal Bike For Time Today we are celebrating one badass mowlickie… “BIG DAVE”.... Read More

Strength: 8…6…4…2 of: Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 12cal Run 10m Burpee Broad Jump 12 Bench Press…135/95 12 Med Ball Knees... Read More

Strength: 8…6…4…2 of: Deadlift Metcon: 8 Rounds of: 18/13cal Row 8 Devils Press…50/35’s 1min Rest For Time (20min Time Cap) New toys!!!

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