Category: Daily WOD

Metcon
Kelly
5 Rounds For Time
400m run
30 box jump 24/20
30 wall ball 10/6

Olympic Lifting
OHS
1-1-1-1-1

Strength
Strict press
1-1-1-1-1

Metcon
10 Rounds For Time
50 Double under
5 Strict HSPU
3 rope climb 14ft

Olympic Lifting
Clean and jerk
1-1-1-1-1

Bear Complex
7-7-7-7-7 Use the heaviest weight you can for each set.

Rest as needed between sets.

This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press

Complete seven sets for one round.

Do 5 rounds total working up to your max.

Chipper (30min cap)
For Time
800m run
50 pull up
60 wall ball 10/6
400m run
30 pull up
40 wall ball 10/6
200m run
10 rope climb
Row calories 20

5:30pm

Mobility/ROM WOD

Technique
Toes to bar

10min

Sprint (6min cap)
Assault Calories  30/25
30 Kettlebell swing 32/24
20 sandbag clean  20/10
15 toe to bar

Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause

Strength
EMOTM 5min
3 Strict pull up
or
3 bar MU
or
3 ring muscle up

Metcon
For time 10min cap
Assault calories 35/25
35 kettlebell swings 32/24
30 squat clean 50/35

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
5 Rounds FT
7 Bar muscle up
14 power snatch 35/25

Olympic Lifting
Hang Clean
5-5-5-5-5
with 2 sec pause in the catch

CFC In House Competition Saturday

Be sure to get along and support your fellow CFC family members as they throw down in this years first CFC comp

Doors open from 8am

Strength
Strict press
3×5 40%, 50%, 60%

Metcon 16min AMRAP
40 Double under
20 Toes to bar
10 HSPU

Olympic Lifting
Hang Snatch
5-5-5-5-5
with 2 sec pause in the catch

Metcon
AMRAP 8min
10 Power snatch 35/25
30 Double under
Rest 2 min
AMRAP 6min
15 push press 35/25
10 toe to bar
@ 16min 8min to find a 1RM deadlift