WODs

“In-A-Gadda-da-Vida” This WOD is in honor and for the most part originates from suggestions from CFJC athlete, Chuck “McEnroe ” Lia, who celebrates his 150th WOD with us. [...]

“Amanda” For time, 9-7-5 of: Muscle-up Snatch (135/95lb) Scale #1 – Muscle-up and scaled snatch Scale #2 – Chin-up, hand-release push-up, and scaled snatch Scale #3 [...]

Strength: 20 minutes to establish a one-rep max deadlift Then, AMRAP 20 minutes of: Run 400m with a heavy sandbag (50/35lb) or awkward object (45/35lb plate or 20/16lb med ball) 10/10 KB Cleans [...]

For time – “Running Fran” Run 400m 21 Thrusters (95/65lb) 21 Pull-ups Run 300m 15 Thrusters 15 Pull-ups Run 200m 9 Thrusters 9 Pull-ups

Strength: Front squat – 20 minutes to establish a three rep max Then, for time: Run 800m 50 Wall balls 50 Burpees 50 Double-unders Run 800m

Skill: Kipping for TTB and Pull-ups Then, 20 minute AMRAP of: 6 Deadlifts (225/145lb) 7 Burpee pull-ups 15 KB swings (24/16k) Run 200m

Strength: Bench press – work to a heavy set of three Then, five rounds for time of: 3 Wall walks 6 Parellette pass-thrus 9/9 One-armed KB swing (24/16k)

AMRAP 20 minutes of: 5 Power cleans (145/100lb) 10 Toes-to-bar 15 Wall balls (20lb to 10″ target/14lb to 9″ target)

Strength: Deadlift – 20 minutes to establish a three rep max Then, AMRAP for 12 minutes, using the same barbell for all, of: 5 Deadlifts (135/85) 5 Hang power clean 5 Push-press or [...]

Strength: Squat – 20 minutes or less to work to a heavy set of 3 Then, four rounds for time: Run 200m 10 KB swings – Absolutely veritcal (24/16k) 15 Burpees 20 Pull-ups