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Strength: Clean – work to a heavy single Then, “Elizabeth:” 21-15-9 of: Cleans (135/85 lb) Ring dips

  Yup it was Sunday and we were open, instead of Saturday for our wedding celebration WOD and party 🙂 Here’s what we did: Partner up – Xs and Ys preferred… Partners [...]

Skill: The kip – and how it applies to the pull-up and toes to bar Then, five rounds for time of: 10 Deadlifts at bodyweight 10 V-ups 5 Pull-ups          

Strength: Snatch – two sets of 3 at a moderate weight, then work to a a heavy single. Then, two rounds for time of: 35 Wall balls (20/14lb) 20 Burpees 20 Toes to bar 20 Thrusters (95/65lb) [...]

Strength: Back squat 5×5 Then, as many rounds and reps as possible in 20 minutes of: 15 Double-unders 20 Kettlebell swings (24/16k) 30 Squats               [...]

5 Rounds for time: 30m 1 arm OH kettlebell lunge (16/12K) 2x Rope Climb 20x GHD sit up    

“Push-Up Book Ends” For Time: 30 Push Ups 10 Cleans (135-85) 10 Box Jumps (24/20) 10 Jerks (135-85) 10 Box Jumps (24/20) 10 Cleans & Jerks (135-85) 10 Box Jumps (24/20) 10 Jerks [...]

Strength: Thrusters  3.3.3.3.3 3- 5min Partner WODS 20 AbMat Sit-ups x DUs 60 meter shuttle runs at 10 meters x Burpees 15 Box Jumps x Kettlebell swings (24/16k) Add up total x reps for team [...]

Strength: Front squat 5×5 Then, as many rounds and reps as possible in 20 minutes of: 10 Box jumps (30/24″) 10 Grasshoppers (L+R=1) 10 Goblet squats (24/16k KB) 10 Rowers* *After the [...]

“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees