WODs

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

Strength: Strict press 5×5 Then, as many rounds and reps in 15 minutes as possible of: 200m Plate carry (45/25lb) 10 V-up* 3 Push-press (135/95lb) * V-up looks like this: [...]

For time: “Filthy Fifty” 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16/12k or yellow/blue) 50 Walking lungs (L + R = 2) 50 Knees to Elbows 50 Push-press 50 [...]

Skill: Hang power snatch As many rounds and reps in three minutes of: 3 Hang power snatch (95/65lb) 6 Push-up* 9 Squats** REST exactly one minute Repeat for 5 rounds Goes without sayin’ [...]

Strength: Back squat 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10 Toes to bar 10 Goblet squats (24/16k KB) 10 Push-up s with hand release* * Or, for Rx+, do 10 wall [...]

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 [...]