Recent WODS

Posted by : chrissy | 12/14/2017 | Comments: 0
Score Type:

 

A.  10 x 2 Snatch Grip Deadlift (ascending)

 

B.  3 RFT

10 Deadlifts (225/165)

15 Cal

10 T2B

15 Cal

Author: Anonymous (not verified)

Recent Wods

  • Posted by : chrissy | 05/10/2016 | Comments: 0
    Score Type: For Time

     

    A.  EMOM 10

    2 Squat Clean & Jerks (across - 175/135, 155/115, 135/95)

     

    B.  5 RFT

    10 Weighted Pushups

    12 Dual Russian KBS

    14 Box Jumps

  • Posted by : chrissy | 05/10/2016 | Comments: 0
    Score Type: For Repetitions

     

    A. 15 minutes to build to heavy 3 rep Deadlift (reset and go, not touch and go)

     

    B.  AMRAP 15

    55 DU

    15 C2B Pullups

    5 Hang Power Cleans (155/105)

  • Posted by : chrissy | 05/07/2016 | Comments: 0
    Score Type:

     

    A. With a Partner - 6x4 Sprints, 1 partner does box jumps at max height while other sprints, rest 90s between sets

    B.  6x3 OHS (ascending) (2 min rest btn sets)

    C.  6x5 Back Squats (ascending) (2 min rest btn sets)

     

  • Posted by : chrissy | 05/07/2016 | Comments: 0
    Score Type: For Time

     

    A.  EMOM 12

    Min 1-4: 3 Power Snatch @ 50%

    Min 5-8: 2 Power Snatch @ 65%

    Min 9-12: 1 Power Snatch @ 75%

     

    B.  AFAP

    50 Burpee Touches

    50 SDHP (135/95)(115/75)(95/65)

    50 GHDSU

    50 DB Thrusters

  • Posted by : chrissy | 05/05/2016 | Comments: 0
    Score Type: For Repetitions

     

    A.  50 Rep Pullup Benchmark

     

    B.  AMRAP 30

    1 HEAVY Farmer's Carry (Down/Back)

    10 HEAVY Russian KBS

    1 Min Max Cal Row or AB

    *Score is total combined calories

  • Posted by : chrissy | 05/04/2016 | Comments: 0
    Score Type: For Time

     

    A.  Front Squats

    5 @ 50% - 3 @ 60% - 1 @ 70%

    5 @ 55% - 3 @ 65% - 1 @ 75%

    5 @ 60% - 3 @ 70% - 1 @ 80%

    5 @ 65% - 3 @ 75% - 1 @ 80%

    ***Rest 2 minutes between sets

     

    B.  4 RFT

    15 Wall Balls (20/14/10)

    10 Power Cleans (155/115)(135/95)(115/75)

  • Posted by : chrissy | 05/03/2016 | Comments: 0
    Score Type:

     

    A.  6 Rounds - 30s on/off

    Bench Press

    DUs

    Toes to Rings

    Box Jumps

    DB Snatches

    ***Choose Weight/Height that can be maintained for full 30s of work

     

    B.  5 Minutes Max Cal AB/Row

  • Posted by : chrissy | 05/02/2016 | Comments: 0
    Score Type: For Time

     

    A. 10 x 1 Sqt Clen + 1 Split Jerk (ascending)

     

    B.  "DT"

    5 RFT

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    (155/105)(135/95)(105/75)

  • Posted by : chrissy | 04/30/2016 | Comments: 0
    Score Type:

     

     

    Row-A-Thon to benefit the Colleen Ritzer Memorial Scholarship Fund

    TEAM WOD

    41,920 meter row or 26.2 mile assault bike

     

    AMRAP for the time you are able to give:

    2 Box Jumps (As High As Possible)

    5 Pullups or Ring Rows

    13 Pushups

    24 DUs or SUs

     

    Thank you to all who worked out to support our fundraising efforts today.  As a team, we raised $1500 for the Colleen Ritzer Memorial Scholarship Fund.  Many of you stayed an entire 3 1/2 hours and worked out to get those C2s to zero out.  It was an awesome morning at the box, thank you CFAMILY.

  • Posted by : chrissy | 04/29/2016 | Comments: 0
    Score Type:

     

     

    A1. 10 to 1 Back Squats (185/155)(155/135)(135/95)

    A2. 1 to 10 Pendlay Rows (135/95)(95/65)

     

    B. 3 RFT

    20 T2B/K2E

    30 Box Jumps

    400m sprint

    ***rest 2 min btn rounds

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