Monday 03/13
Strength - Every 2:00
3-3-3-2-2-2 Front Squats
Build based off feel
WOD - 12 min AMRAP
40 DU
10 Goblet Squats
10 KB Swings (70/53)
Friday 03/10
Strength Day
Part 1- Back Squats
8 x 4 Every 2:00
75-80% of 1RM or 5-10lbs heavier than last week
Part 2 - Clean & Jerk
Sets 1-5 = 2 Cleans + 1 Jerk
Sets 6-10 = 1 Clean + Jerk
Every 90s
Wednesday 03/08
Team Pat came out on top with a clean sweep during this 2023 Open season! Stay tuned for the full score breakdown from 23.3 on social media.
Skill - Alt OTM x 10 mins
Even: 40 DU
Odd: :15 sec L-Hang or :30 sec Tuck hold
WOD -20 min AMRAP
15/12 Cal Row
15 Sit ups
10 Push Ups
10 Box Jump Overs (24/20)
Tuesday 03/07
All photos from 23.3 have been posted to our Facebook page. Check them out and give us a like & follow if you haven’t already.
WOD - 5RFT
20 Wallballs (20/14)
20 KB Swings (53/36)
2 Rope Climbs
Post WOD Midline - 5 Rounds
:20 sec KB Farmers Hold
:20 sec KB Front Rack Hold
:20 sec KB OH Hold
1:00 Rest
Monday 03/06
Another CF Games Open season has come to a close! If you are registered online don’t forget to submit your scores before 8pm tonight. TIEBREAK TIMES: if you did not finish before the 6:00 time cap your tiebreak is NOT 6:00 - it is the time you got after the set of 15 snatches. Be sure to double check that first time. If you need your time please let us know and we will send it to you.
Amazing work to all competitors these last 3 weeks. These workouts were hard, but we did see a lot of PRs and had a lot of fun watching you all throw down together!
Strength - OTM x 8
2 Power Cleans
65-70% of 1RM
WOD - 5 RFT
10-8-6-4-2 Power Cleans*
500m / 400m Row
P.C. weights (135/95)(155/105)(185/125)(205/135)(225/155)
