Thursday (2018MAR08) – “Stroker”

by | Mar 7, 2018 | WOD

DEU: 10xEMOM: 3x FAST Strict Pull Ups If you are slow at BW, use a light band for assistance. If you are fast at BW, use a light band for resistance.   WOD: “Stroker” 20AMRAP: 400M Row 40x Alternating Box Step Ups Wear a weight vest OR DBs for Step...

Wednesday (2018MAR07) – WOD

by | Mar 6, 2018 | WOD

WOD: 5 Rounds (E3MO3M): 5x Ball Slams (50/40#) 7x Ball Slams (40/30#) 10x Ball Slams (30/20#) 10Cal. Airdyne   Compare to: CFWT 2016MAR15   Core Stability: 50x Alternating Plank Knee-to-Elbows (ADVANCED: On Rings) 50x Bandy Sit Ups 50x Bandy Good Mornings...

Tuesday (2018MAR06) – WOD

by | Mar 5, 2018 | WOD

DEL: 10x EMOM: 3x Bandy Front Squats@60%   WOD: 3 Rounds: 40x Double Unders 30x GHD Sit Ups 20x Ring Dips 10x Alternating DB Snatches...

Monday (2018MAR05) – WOD

by | Mar 4, 2018 | WOD

Happy Monday! Dodge your way through these AMRAPs.  MEU: Max DB Weight for Both Sides (Right & Left Arm): 5x Push Press 10x OH OH Walking Lunge (5 Each Leg) 5x Push Press Hint: Start on Weak Side.   WOD: 3AMRAP: 6x Push Press (95/65#) 6x CTB Pull Ups Rest 2...