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Skill: We will be spending a bit of time on the clean… drills, drills, and more drills Then, as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (95/65lb) 3 Cleans (using the [...]

This WOD a farewell WOD for Dr. Donny – for REAL this time (or so he says).  He is moving to sunny CA in a few days… Here is a little of what he likes and a little of what he probably [...]

Today’s WOD is dedicated to the CFJC members who are also part of Team Pirate Treasure. TPT rides in the riding in the 24 Hours of Booty event this weekend. 24 Hours of Booty is the [...]

“Candy” 5 rounds for time of: 20 Pull-ups 40 Push-ups 60 Squats  

“Collin” This WOD is named for Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, who was assigned to a Navy SEAL team based out of Little Creek, VA. He was [...]

Strength: Deadlift:  3-3-3-3-3-3 Then, as many rounds and reps as possible in 15 minutes of: 10 Deadlifts (225/155lb) 10/10 Renegade rows (50/30lb) 50m Lunge           [...]

Strength: Front Squat 5×5 AMRAP 20min: 5  box jumps (30/24″) 10 ring dips 15 kettlebell swings (24k/16k)                  

Strength: Clean & Jerk 3×5 For time: 1 mile run 5rds of 5 pull ups 10 burpees 300 squats 1 mile run

“I’m sexy and I know it” For time:* 25 Pull-ups 25 Push-ups 25 Squats 25 Abmat sit-ups 25 Wall Balls (20/14 lb to 10′ target) 25 Box Jumps (24/20″) 25 Plate ground to overhead [...]

Strength: Overhead squat 5×5 Then, a group WOD of “Deck of Death.” For 15 minutes complete as many reps as possible using the following: Hearts = Burpees Diamonds = Squats Clubs [...]