Squat Clean

Squat Clean 1-1-1-1-1-1-1

Four rounds for time of:
Sprint 100 meters
Walk 100 meters

Work Rest


For Time:
Row 20 Calories
20 Pull-ups
20 Ball Slams, 30/20 lbs
Rest 1 Minute
Run 400 meters
40 Push-ups
40 Burpees
Rest 1 minute
60 Double unders
60 Air Squats
60 Kettlebell Swings, 1.5/1 Pood




For time:
75 lb Power Snatch, 75 reps

Handstand Clean


3-5-7-9-7-5-3 reps for time of:
135/95 lb Squat Cleans
Handstand push-ups

Back Squat

CFCchicks 2015

Challenge WOD – The Burner Sprint

5 Rounds for Time of:

Level III (3)
20 Double Unders
10 Burpees

Level II (2)
10 Double Unders
10 Burpees

Level I (1)
30 Single Unders
10 Burpees


Back Squat 5-5-5-5-5

Pay up

For time:
Row 400 meters
40 Push-presses, 45 lbs
40 Wall Ball Shots, 20/14 lbs
40 Ball Slams, 30/20 lbs
Run 400 meters



Tonight is CFCchick Night! CFCchicks come out to show the world what you’re made of! If you want Courtney to assist with hair awesomeness come in at about 6 pm. Individual shots start soon after, and the group photos and workout starts at 7 pm. DJ Stealth will be back to spin for our enjoyment, and all are invited for the party right afterwards! Come out to CFCchick Night! Bring your friends and family! It’s gonna be awesome!

Two rounds for max reps, spending 1 minute on each of the following movements:
65 lb Power Snatch
GHD Sit-up
55 lb Atlas Stone Ground to Shoulder
40 lb Sandbag Walking Lunge Steps

Then immediately afterward get your 1 rep max Clean and Jerk in 5 minutes.