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“The Bear” 7 reps of the bear complex – 5 rounds: power clean, front squat, push press, back squat, push press. Do not let go of the bar at any time. You can rest in any position EXCEPT for [...]

After warming up, take 10 minutes and practice what you suck at: double-unders, kipping pull-ups, handstand holds… etc. You know what it is you need to work on! Then “Just Add [...]

Strength: Bench press 5×5 Then, as many rounds as possible of: Run 200m with medicine ball (or heavy sandbag if one is not available) 10 Wall balls 10 Toes to bar         [...]

Partner warm-up for 5 minutes: Partner A does 5 burpees while the other partner does wall balls. Then switch… Then, as many rounds as possible in 30 minutes… after 800m run buy-in (30 [...]

Strength: Deadlift – work up to heavy single Then, five rounds for time of: 3 Deadlifts @ 85% of max 9 Push-ups 12 Box jumps                 The [...]

Special thanks to Coach Kosloski for manning the fort today while we went to the Metro Dash. We had fun hanging together but was nothing like one of CFJC’s WODs… “Eva” [...]

Strength: Low back squats 3-3-3-3-3-3 Then: “Hammer Don’t Hurt ‘Em, Part Deux” AMRAP 15 minutes: 10/10 Sledgehammer swings (16#) 200m Overhead sledgehammer (or 15 lb dumbbell in one hand) carry [...]

Skill: Work on full extension during the 2nd pull of the clean “Georgia” 5 rounds for time: 10 Power Cleans 15 Push Ups

Skills: KB skills – one-armed swings, clean and jerk, snatch, squat Then, three rounds of kettlebell work for time: 10/10 One-armed swings 15 Toes thru rings 10/10 Clean and jerk 15 Squats [...]

Skill/Strength: Jerk – work up to your weight that you will use in the timed portion of the WOD Then, as many rounds as possible in 20 minutes of: 5 Clean & Jerk (135/95lb) 10 [...]