WOD 1st Deadlift 5-3-1(or more) 2nd 5 Rounds for time of: 155lb Power Clean and Jerk, 5reps 10 Burpees 1min Rest COMPETITION TEAM – Rest...

WOD 1st Shoulder Press 5-3-1(or more) 2nd Push Press 5-5-5 Push Jerk 3-3-3 COMPETITION TEAM 3 Rounds 10GHD 20 Broad Jumps Snatch – 80% x 1 x 2, 85% x 1, 90% x 1 Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1 Front squat – 80% x 2, 85% x 1 x...

Rest Day/Make up Day/Skill Development COMPETITION TEAM: 3 Rounds 200M Sprint 20 Broad Jumps Jerk behind the neck – heavy 5: 95% x 5, 90% x 5 Push Press – Heavy 8: 95% x 8, 90% x 8 Back Squat – Heavy 8: 95% x 8, 90% x 8 WOD 5 Min Clock 500M Row 20 Lateral Jump burpees over bar AMRAP Squat Cleans 135/95lb Final Score is number of squat...

CONTEST WOD “Diane” For time: 21-15-9 225lb Deadlift Handstand Pushups COMPETITION TEAM 10 GHD 10 Cal Row 10 Pushups Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2 Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2 Front squat – heavy single; 90% x 1 50 Man Makers – 35lb dumbbell in each...

WOD 1st Squat 3-3-3(or more) 2nd AMRAP in 15min of: 45lb Stepups, overhead, 20” Box, 11reps 20” Box Jumps, 11reps 95lb Hang Squat Clean, 11reps COMPETITION TEAM: Rest...

WOD 1st Bench Press 3-3-3(or more) 2nd 3 Rounds for time of: Ring Pushups, 25reps Pullups, 25reps Burpees, 25reps COMPETITION TEAM 3 Rounds GHD 5 HSPU 10 OH Lunges C&J – 5×1 (80-90%) Clean Pull – 4×2 Front Squat – 5×1 Aim to add weight from what you used last week ABS 50 Plate Situps 50 Bicycle Crunches (elbow to opposite knee) 1 min plank hold x 3 25 each side KB...

TEAM WOD In Teams of 2: For time: 24” Box Jump, 100Reps Rope Climbs, 10 Ascents 2 Pood Kettlbell Swings, 100 Reps Knees to Elbows, 100 Reps 95lb Hang Power Clean, 100 Reps Wall Balls, 20lb, 100Reps 100 Meter Sandbag Sprint, (Each athlete) Reps are shown as team totals. Only one athlete may work at a time. COMPETITION TEAM: Complete team wod RAFFLE TICKETS ON SALE NOW!!! We are holding a Holiday Raffle. Each ticket will sell for $25 and the...

WOD 1st Deadlift 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd Power Clean 3-3-3 Stiff Legged Deadlift 10-10-10 COMPETITION TEAM: 3 Rounds 20 GHD 15 Pullup 10 Pushup Snatch – 5 x 1 (~80-90%) Snatch pull – 4 x 2 Pause back squat – 5 x 1 Aim to add weight to each exercise from what you used last week. 10-9-8-7-6-5-4-3-2-1 Burpee Pullup Toes to...

WOD 1st Shoulder Press 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd “Jackie” For time: Row 1000 meters 45lb Thruster, 50reps 30 Pullups HOLIDAY PARTY ANNOUNCEMENT!! Save the date!!!  This years Holiday Party will be held December 10th 8PM at Ritual Restaurant & Bar 281 Main St Worcester.  This year is sure to top past years.  We will be announcing the winners of the Paleo Challenge and the Wendler Challenge.  CFCM will be...

WOD Rest Day/Make up Day/Skill Development COMPETITION TEAM 10 Ring Dips 10 Flat Ring Rows 30 DU Clean & Jerk – 5 x 2(~75-85%) Clean pull – 4 x 3 Front squat – 4 x 2 Aim to beat the weights you used last week for these exercises. 2 Rounds Adam St with vest or sandbag 20 Walking...

CONTEST WOD “Jerry” For time: Run lmile Row 2K Run 1mile COMPETITION TEAM 3 Rounds 10 GHD 10 DU 10 Pushups Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1 Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1 Front squat – heavy single; 90% x 1 x 2 For 5 minutes: 5 sandbag power clean 5 sandbag push press 5 sandbag bent...

WOD 1st Squat 5-5-5(or more) 2nd Front Squat 5-5-5 Overhead Squat 3-3-3 Run 1mile COMPETITION TEAM: 3 Rounds 10 GHD 10 Burpees 200M sprint Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2 Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2 Heaving snatch balance – 4 x 2; add weight from last wk 3 sets; no rest: 20 topside plate halfmoons 5...

WOD 1st Bench Press 5-5-5(or more) 2nd AMRAP in 15 min of: 10 Burpees 10 Ring...

Team WOD 1st 1 Rep Max Power Clean and Jerk Teams will have 5 min to find this weight.  Combine total for teams. 2nd For time: 42-30-18 30″ Box Jumps 2 Pood Kettlebell Swings 2 for 1 Wall Balls, 20lb Ball Only on athlete may work at a time.  Reps are shown as Team totals.  Subtract the total weight lifted from the time to get the team score. COMPETITION TEAM: Team WOD – Try to pair up with another Competition Team member. ...

REMINDER THAT TODAY THE NEW SCHEDULE STARTS. THE MORNING AND NIGHT TIME CLASSES WILL START ON THE 15 MIN INSTEAD OF ON THE HOUR. THE AFTERNOON BLOCK FROM 11-1 WILL REMAIN THE SAME AND IS STILL AN OPEN CLASS TIME FORMAT. TODAY ALSO STARTS OUR NOVEMEBER ON RAMP AT 8:15AM AND 7:15PM WOD 1st Deadlift 5-5-5(or more) Set 1: 65% Set 2: 75% Set 3: 85% 2nd “Bradshaw” 10 Rounds for time of: 3 Handstand Pushups 225lb Deadlift, 6reps 12 Pullups 24...