WOD

STRENGTH Deadlift (4×4 climbing)   METCON FT: 50 Wall Balls 20/14# 5 DL 315/225# 40 WB 4 DL 30 WB 3 DL 20 WB 2... Read More

SKILL Bar Muscle-ups (5-10 minutes of play) Time to get that first Bar Muscle Up! Bar Kip + Hips to Bar Kip (4×3) 1 Bar... Read More

OLYMPIC LIFTING Snatch DL + Hang Power Snatch + Hang Squat Snatch (5×2 climbing) From above the knee. You can go touch and go for... Read More

METCON 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo,... Read More

STRENGTH Superset A1: Bench Press (8×2 climbing) A2: Bent Over Row (5×7 climbing)   METCON FT: 30 Pullups 20 each Alt. DB Snatches 50/35# 10... Read More

STRENGTH Deadlift (8×2 climbing)   METCON (AMRAP – Rounds and Reps) AMRAP 14 14 Alt. DB Box Stepovers 24/20″ 50/35# 7 Burpee Box Jumpovers 24/20″... Read More

SKILL A1: High Plank Body Saw (3×8) https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (2nd drill without a bench; feet on floor) A2: Bar Muscle-ups (3×6-8) Scaling: Jumping Bar MU –... Read More

STRENGTH Back Squat (8×2 climbing)   METCON 3 RFT 400m Run 80 DU   Beginner 2 RFT

OLYMPIC LIFTING Hang Squat Clean + Split Jerk (5×2 climbing) From above the knee Strength Clean Pull (3×5 climbing)   METCON E2MOM for 10m: 7... Read More

METCON 20 RFT total w/ a partner: 3 Bar MU 5 Burpee Box Jumpovers 24/20″ 7 OHS 95/65# Alternate full rounds.   Beginner 20 RFT... Read More