CFC WOD

Make up day or try this one:

Row 1000m.

3 Rounds of:

SDHP 21 reps. 95/65lbs.

Box Jump 15 reps. 24/20″

Thrusters 9 reps. 95/65lbs.

Ryan Hagen busting out the kettlebell.

HQ WOD

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

OR

CFC WOD

• 500m Row
• Wallball
• Box jump
• 50.40.30

Omar takes on the "BEAR"

WOD (DO ONE, TWO OR ALL THREE)

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 20 min. after the first. The start time for the third workout should be 20 min. after the second.

Post total time for all three workouts to comments.

Team Ta-Ta’s looking good!

CFC PARTNER WOD

• 200m Tire pull.
• 1 1/2 BW (heaviest partner) deadlift 50reps.
• Wallball 100 reps.
• GHD medball sit-ups 50 reps.
• Slamball toss 100 reps.
• Burpee box jumps 50 reps.
• 400m sprint.

World record holder for Christine. 8:21 Sweet effort Spec!

4TH JULY PARTNER WORKOUT! 9AM, TEAMS CAN START. 

HQ WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

CFC WOD

• 400m Run
• 25 Wallball
• 25 GH sit-ups

4 Rounds for time.

3pm. STUDS!

HQ WOD

Five rounds for time of:
Deadlift, 15 reps
Hang power clean, 12 reps
Front Squat, 9 reps
Push Jerk, 6 reps

Post time to comments.

It smells, feels and looks like the BEAR to me!

Guest appearance by Greg and Maria.

HQ WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

OR

“Amelia’s” B-Day WOD

• 33 KB Swings
• 33 Wallballs
• 33 Box jumps
• 33 Hang clean & jerk
• 33 Push-ups
• 33 Pull-ups
• 33 SDHP
• 33 Slamballs
• 33 Weighted sit-ups
• 33 Burpees

Post loads to comments.

Alec gets his first muscle-up. Sweet!

Workout starts at 9am. This will be a partner WOD, so pick them wisely. Saturday 9am only, Sunday 12pm only.

CFC WOD

Make up day or try this one:

• 15 Body weight dead lift.
• 20 Knees to elbows.
• 25 Box jumps.

5 Rounds for time.

Post times to comments.

Doris and Debra getting it done in the 6am crew. Great job ladies!

11am. HQ WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

12pm CFC WOD

3 Rounds of

• Bike .66 mile
• Overhead squats 21 reps
• 30 Pull-ups

Post reps for both exercises in all rounds.

Nick and Jeff. New Blood! Great effort guys!