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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 [...]

Skill: Power snatch Then, five rounds for time: 15 Hang power snatch (95/65lb) 400m run                 Meet CFJC’s newest athlete, B.J.

Open to ALL: WOD and Paleo Picnic Potluck at the Park tomorrow (Saturday, June 18). Meet at the gym at 9:50AM to drive over together or proceed directly to Webb Bridge Park. We are meeting at the [...]

As many rounds as possible in 20 Minutes of: Run 400m 10 Deadlift (205/155lb) 10 Toes to bar 10 Wall balls (20/14lb)

Strength: Clean 3-3-1-1-1 Then, (untimed) complete five rounds of: 3 Cleans at 85% of your one rep max 20/20 Sledgehammers swings (16#) 40M Overhead walking lunge (45/25lb) Your score for the [...]

As many rounds as possible in 20 minutes of: 200m run with sandbag (45+/25+) 15 Box jumps (24/20″) 10/10 Kettlebell cleans (24/16k) 5 Burpees Finisher: One plank hold for maximum time (at [...]

“Fran” 21-15-9 Thrusters (95/65) Pull Ups Finisher: Turkish Get-Ups                

Strength: Clean then push press, 5-5-3-3-3 Then, AMRAP in 25 minutes of: 10 Push ups 10 Ring dips 10 (Clean and) Push press (95/65) 15 Squats               [...]