Nov 11

Strength

3 x 6 Back Squat

MetCon

EMOM for 10:00

1 Clean at 80% (Med-Heavy)

3 Strict Pull Up

Nov 10

Strength

4 x 4 Push Press

MetCon

3 Rounds of:

400m Run

20 Alt. DB Snatch

Nov 7

5 x 1 Power Snatch + 3 OHS

3 x 5 Sumo Deadlift

50 Wall Ball AQAP

Nov 6

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 20-30 Back Ext (Hips on GHD Pads)

MetCon

3 Rounds of:

20 Up Down

20 KB Swing

Nov 5

Register for Athlete Events!

Click HERE to Register

Skill Work

Headstand and Handstand

MetCon

12:00 AMRAP

200m Run

3 Wall Climb

3-5 Strict Chin Ups

Nov 4

2008 Games Final WOD

Strength

3 x 5 Back Squat

MetCon

2008 CF Games Final WOD

30 *Clean & Jerk @ 155#/105#

*Squat each Rep

Nov 3

Strength

4 x 4 Press

MetCon

50 DB Push Up + Renegade Row