Today’s WOD
AMRAP 18
4 Chest to Bar Pull Up
4 DB Thruster 50/35
8 Chest to Bar
8 DB Thruster
12 Chest to Bar
12 DB Thruster
16 Chest to Bar
16 Db Thruster
June 25th, 2019
Today’s WOD
Deadlift – Clean Grip
3×5 @ 80 to 90% of 5RM
+
For Time
400m Run
Rest 2 Minutes
400m Run
June 24th, 2019
Today’s WOD
For Time
21-18-15-12-9-6-3
Toes to Bar
Box Jumps 24/20
Pistols
June 22nd, 2019
Welcome Barbora to the CFK Family! You’d think this photo was a Family Portrait Pose đ
Today’s WOD
Teams of 3:
Buy-in:
800 m run as a team
150 weighted lunges (1.5/1.0)
Then
30 Rounds (total)
3 pullups
3+3 KB Snatch
9 Burpees
Cash-out:
150 weighted lunges
800 m run as a team
June 21st, 2019
Scaling is always an option!
Today’s WOD
AMRAP 30
Partner 1
20/15 Cal Row
Partner 2
ME Burpee
Partner 2
20/15 Cal Row
Partner 1
ME Burpee
Rest 2 Minute
Reverse order for the next round
June 20th, 2019
Joanne at Fi Ci CrossFit in Puerto Plata
Today’s WOD
5 Sets Across
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Floating Hang Squat Clean
+
5 Rounds
10 Squat Clean 155/105
50 Double Unders
June 19th, 2019
Big day for people RX’ing and PR’ing Dianne under the 7 min time cap! Congrats!
Today’s WOD
For Time
200m Run
1 ME Set of Pull Up
Repeat until you have performed 100 Pull Ups
