Friday December 30th, 2016

New years wod For time: 20 Bar-facing burpees 16 Push press [135/95] 20 Kettlebell swing [70/55] 16 Thruster [135/95] 20 Chest-to-bar pull-ups 16 Cleans [...]

Wednesday December 28th, 2016

Part I. For Time: Bike 100 cals   Part II. NOT FOR TIME 4 Rounds 8 Ring Rows 10 Bulgarian Squats KBs or DBs *Emphasis on perfecting the [...]

Tuesday December 27th, 2016

Part I.  Deadlift 7x1  Increase wt ending no higher than 90% of 1RM Every 1:45 Part II.  EMOM for 14min ODD: 40 Dubs [x2 Singles or half [...]

Monday December 26th, 2016

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Friday December 23rd, 2016

WOD: "CFD's 12 Gifts of Christmas"   1 Clean  95/65  2 Front squat  95/65  3 Thruster  95/65 4 Push Press  95/65 5 [...]

Wednesday December 21st, 2016

EMOM Odd:  18/15 cal row Even:  15 wall balls plus max push-ups Score is Cals and [...]

Tuesday December 20th, 2016

STRENGTH Power Clean 6x2 @80-85% Every 1:30   METCON 5 RFT 10 Hang Power Clean  155/105# 10 STRICT [...]

Monday December 19th, 2016

STRENGTH OHS 5x3 Every 2min   METCON Buy in: 500m row 21-15-9 OHS [...]

Saturday December 17th, 2016

Partner!    8 Min (alternate rounds)(one person works at a time) 10 Cal row 10 Wall Balls (20/14) REST 2 Minutes 8 Min (alternate rounds) (one [...]

Tuesday December 13th, 2016

METCON Main site 11/26/16 10 Rounds 30sec Burpees Rest 30sec 30sec Thrusters [96/65#] Rest 30sec   Part II. 4 Rounds 10 DB Floor Press 25 Abmat [...]