Wednesday February 20th, 2019

Metcon 30min EMOM(1) 12/9 Cal Bike(2) 20 Russian Swings 70#/53#(3) 18/13 Cal Row(4) 12 Lateral Lunges(5) 35 Double Unders(6) 15 GHD *Scale for GHD: [...]

Tuesday February 19th, 2019

Weightlifting Power Clean (16x1) ->1 rep every 30 seconds for 16 sets (8 min)->85% of 1RM Power Clean Metcon AMRAP in 15 min (Rounds and Reps)15 [...]

Monday February 18th, 2019

Metcon (2 Rounds for time) 0:00-8:004 RFT20 DB Hang Snatch 50#/35#10 Strict HSPU 8:00-16:004 RFT20 Hang Clean and Jerk 50#/35#12 Goblet [...]

Wednesday January 4th, 2017

"Morrison" 50-40-30-20-10 Wall Balls Box Jumps KBS [...]

Monday January 2nd, 2017

Part I. NOT FOR TIME 2 Rounds 3 Direction Weighted Lunge 5 each Mini band knee activation Part II. Back Squat 3x5 75, 80, 85%..... Part III. 21 min [...]

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 [...]