Strength: Press – work to a heavy set of 3 Then, AMRAP 12 minutes (using the same barbell) of: 5 Thrusters (115/75lb) Hang Power Clean Sumo deadlift high-pull
“The Chief” Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps. 3 Power cleans (135/85lb) 6 Push-ups 9 Squats
AMRAP 10 Minutes of Turkish Get-ups Then, 3 rounds for time of: Run 400m 20 Toes-to-bar 20 KB swings (absolutely vertical with 24/16k) Finisher: Max L-sit for time
Strength: Squat – heavy single – suggested rep scheme: 5-3-2-1-1 Then, “Fight Gone Bodyweight” 3 rounds, one minute of each for total reps: Burpees Pull-ups Push-ups with [...]
“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Some of you know that Coach Joe, aka “Freak” is moving soon to RI. [...]
Max reps in two minutes of double-unders. Then, for time – “Hammertime” 20/20 Sledgehammer swings (16lb) 200m Waiter walk with 35+/25+ lb dumbbell 25m Lunge with plate locked [...]
Strength: Clean – one rep every minute on the minute, increasing as you go. Get to something maximal in 10 minutes. Then, five rounds for time of: Run 400m 3 Power clean (165/105lb) 25 [...]
It was raining as I drove in this morning and the weather called for thunderstorms later, so we changed the WOD. It is now: “Odd Tabata Intervals” Perform Tabata intervals of the [...]
Strength: Squat – Work to a heavy set of 3 Then, AMRAP 20 minutes of: 5 Push-up 7 Toes-to-bar 12 Power snatch (75/55lb) At some point during this WOD you must complete a 1000m row.
“In-A-Gadda-da-Vida” This WOD is in honor and for the most part originates from suggestions from CFJC athlete, Chuck “McEnroe ” Lia, who celebrates his 150th WOD with us. [...]
