Category Archives: Uncategorized

Strength  Push press  2×8@60% 2×6@70% 2×5@75% 1×3@80% 2×2@85% 3×1@90% MetCon 5 min amrap  10 deadlifts 135/95 10 wallballs 20/14 2 min rest  5 min amrap  10 power cleans 95/65 20 sit-ups  Skill  Strict pullups 4xME 

Strength  Back squat – almost maxing time!  1×8@60% 1×7@70% 1×5@75% 1×4@80%  1×3@85% 1×2@90% 3×1@95% MetCon  50 double unders  25 kb swings 53/35 12 burpees  12 min amrap  Skill  6×4 ring dips   

Great work to all who did 15.2 today! It’s a hard wod and took some real perseverance to get through it!  15.2  10 OH squats 95/65 10 C2B pullups  2 rounds  * if completed under 3 minutes you will continue to 12/14/16… As long as you Complete the round under 3 min.   

Who’s excited for 15.2?!? Gonna be a hard one! Excited to see y’all show off your skills!  Strength  Deadlift 1×10@60% 2×8@65% 2×5@70%  2×15@50% MetCon  15.2 opener wod 6 ring dips  12 split lunge jumps with medball 24 wallballs 20/14 9 min AMRAP 

Strength  Back squat  1×10@70% 1×7@70% 2×5@75% 4×2@90%  MetCon  5 burpees  10 snatches 95/65 15 V-ups  11 min AMRAP Skill  L-sits 4×15 sec   

Strength  Clean triples  3@60% 3@65% 3@70%  3@75% 2@80%  MetCon 7 pullups  400 m run.  14 pistols  4 rounds  Skill  5×5 ring dips  Yeah it was a Tuesday 😉  

15.1 has been a blast so far! Upheaval killing it!  15.1  9 min amrap  15 TTB  10 DL 115/75 5 Snatch 115/75 6 min to establish 1 RM  Clean and Jerk  

Strength  Front Squat  4×10@60% 2×5@70% 1×20@50% MetCon  7 push press  21 russian KB swings 53/35 10 min AMRAP    Skill  Ghd back extensions 5×7 

Strength  Deadlift  1×10@60%  1×7@70% 2×4@75% 2×3@80% 2×2@85% MetCon  4 rounds for time  6 power cleans 115/75 12 TTB  18 wallballs 20/14 Skill  5×10 hollow rocks  

Busy pm at CFU! Everybody did great! Love getting to see the box grow bigger and bigger!  Strength  Snatch + 2 OHS 5 sets of each of the percentages 60%/65%/70%/75% MetCon  15 bar facing burpees  7 thrusters 95/65 3 rounds  (All out effort)  Skill  6×4 ring dips