WOD

Picture: Justin & Calli getting Underground Strength Training to bring back to CFPB! Metcon: 5 Rounds 7 Front Squat 155/115 21 Ab Mat sit-ups 400M Run  

Strength Backsquat 3-3-3-3-3 Metcon: 15 Min AMRAP 30 Double Unders 15 Knees 2 Elbows

  Strength 2 Dead Hang Strict Pullups on the :45 x 12 Metcon: 4 Rounds 10 Hang Squat Clean 135/95 10 Toes 2 Bar

Picture: Maxim Devyatovsky from Russia performs an Iron Cross Skill: 50 Back Extension GHD’s Metcon: 50 KB Swings 40 KB Box  Step-ups 30 KB Sit-ups... Read More

Strength 1A Bench Press 8-8-8 1B Dual Arm KB Push Press 8-8-8 Metcon: 21-15-9 Dead lift 225/135 Goblet Squats 53/35  

  Metcon: 20 Min AMRAP 9 Thrusters 95/65 12 Push Ups (Strict) 100M Farmer’s Carry 55/35  

 Strength 1A Front Squat 5-5-5 1B 1 Arm DB Row 3 x 10 Each Arm Metcon: 7 OHS 135/95 9 Pull Ups 21 Double Unders

 Big Things Coming!!!  Metcon: 15 Min AMRAP 12 Power Cleans/Jerks 115/75 9 Toes to Bar 1 Rope Climb

Pic: Ben Smashed his face and still finished the WOD!   Strength Press 1-1-1-1-1 Metcon: 5 Rounds 30 KB Swings 53/35 30 Air Squats 100m 1... Read More

Pic: Jackie at Ragin’ CF Games Feeling the Burn    Skill: Abs Circuit   Metcon: 21-18-15-12-9 Hand Release Push-Ups OH Lunge 45/25