Oct 31, 2023 by Mendy Finley 83 11-1 Strength Deload Week* Strength: Back Squat 5 @ 50%, 5 @ 55%, 5 @ 60% WOD: 15 Minute AMRAP 9 thrusters 95/65 7 burpee box jumps 24/20 5 pull-upsRead more
Oct 30, 2023 by Mendy Finley 144 10-31 NO 5PM CLASS TONIGHT!! HAPPY HALLOWEEN!! “CFO Halloween Chipper” 31 kb swings 53/35 31 double unders 31 pushups 31 walking lunges 31 bar hops 31 kb snatches 53/35 31 situps 31 burpees 31 goblet squats 53/35 31 deadlifts 135/95Read more
Oct 29, 2023 by Mendy Finley 117 10-30 Strength Deload Week* Strength: Clean & Jerk 70% x 3, 75% x 3, 80% x 3 WOD: 3 rds 1 Minute ground to overhead 95/65 1 Minute rest 1 Minute bike cals 1 Minute resting Read more
Oct 26, 2023 by Mendy Finley 74 10-27 Find a 1RM Deadlift “20.3” For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315/225 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft...Read more
Oct 25, 2023 by Mendy Finley 106 10-26 Snatch 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, HS WOD: 8 TGUs Then 21-15-9 DB or KB snatches 53/35 TTB Then 8 TGUsRead more
Oct 24, 2023 by Mendy Finley 115 10-25 WOD: 6 Rounds 3 Minute AMRAP :20 sec Handstand hold 10 deadlifts 135/95 20 Sit-ups 10 cal bike or row Rest 1 Minute after each AMRAP *pick up each AMRAP where you left offRead more
Oct 23, 2023 by Mendy Finley 135 10-24 Back Squat 1 RM WOD: 100 wallballs 50 pull-ups 25 burpees *you may complete these movements in any order you want.Read more
Oct 22, 2023 by Mendy Finley 66 10-23 Strength: Clean & Jerk 1 RM WOD: 10 Minute Even: 8 burpees Odd: Alt kb or db snatch 50/35 max repsRead more
Oct 20, 2023 by Mendy Finley 76 10-21 Partner WOD: “Tommy Mac” 2 RFT: 12 Burpees 12 Thrusters (115/75 lbs) 12 Burpees 12 Power Snatch (115/75 lbs) 12 Burpees 12 Push Jerks (115/75 lbs) 12 Burpees 12 Hang Squat Clean (115/75 lbs) 12 Burpees 12 Overhead Squat (115/75 lbs)...Read more
Oct 19, 2023 by Mendy Finley 74 “20.2” Deadlift :10 EMOM (2 Reps, Build by Feel) Benchmark WOD: “20.2” 20 AMRAP 4 DB Thrusters 50/35 6 TTB 24 DUsRead more
Oct 18, 2023 by Mendy Finley 98 10-19 Strength: Snatch 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, HS WOD: 8 TGUs Then 21-15-9 DB or KB snatches 53/35 TTB Then 8 TGUs FridayRead more
