WOD for 081016
Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for... Read More
WOD for 080716
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of two, for time: 20 Partner deadlifts... Read More
WOD for 061916
Segment 1: Take 20 minutes to make up any missed barbell or gymnastics segment from the past week! Segment 2: In teams of two, for... Read More
WOD for 061716
Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under... Read More
WOD for 061116
Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same... Read More
WOD for 061016
Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead... Read More
WOD for 060516
Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength... Read More
WOD for 060216
WOD Strength: Push Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 6: 6 Power Snatches (95/65) 6 Handstand Pushups
WOD for 060116
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95)... Read More
Singing my life with his words
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)