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Where’s The Barbell? AMRAP 20 minutes 10 alternating dumbbell snatches20 push-ups30 step-ups Workout Notes We will be using a dumbbell today! Start with ten alternating dumbbell snatches. Choose a weight that you can maintain unbroken sets throughout. Move on to twenty push-ups. Scale by elevating your hands onto your box or by dropping down to […]

Wait… No barbell? EMOM for 20 minutes (odd) max reps kettlebell swings(even) max reps sit-ups Workout notes Today we’re traveling back in time to about ten days ago when we were all stuck with a limited selection of gear. Well, most of us anyways. The workout today should remind you of a couple of our […]

I Gotta Have More Barbell EMOM 10 minutes1 squat snatch then rest 3 minutes then AMRAP 7 minutesmax reps of burpee box jumps Workout Notes If Matt Pedri wants more barbell, we should probably give him more barbell. First up, one squat snatch on the minute for ten minutes. Really focus on your catch position […]

Eat, Sleep, Barbell, Repeat For time: 100 push jerks (115/85) Workout Notes: At least it’s not squats, lunges, or hang cleans today. The workout is pretty straight-forward: Complete one hundred push jerks as fast as you can. Utilize a strong drive from your legs, and drop under the bar as you catch it overhead before […]

Barbell Therapy 20-18-16-14-12-10-8-6-4-2 hang power cleans (115/85)front rack walking lunge steps (115/85) Workout Notes If my calculations are correct, that is one hundred and ten reps of each movement. Choose your weight accordingly. You should be able to consistently knock out large sets. Start the workout with twenty hang power cleans. Remember that each new […]

Sunday super zoom AMRAP 20 minutes 15 Burpees 20 Air Squat + Jumping Squat E4MOM 200m Run or 100 Mountain Climbers Workout notes Well it’s back to basics for the CFD crew. We’re at home again today and most of you have happily returned your dumbbell or kettlebell. If you’re like me you started to […]

Bears, Beets, Battlestar Galactica…and Barbells “DT” 5 rounds for time: 12 deadlifts (155/105)9 hang power cleans (155/105)6 push jerks (155/105) Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy was survived by his […]

Juneteenth Set aside some time today to research the significance of June 19th. Use your voice and resources to action change. There is a long road ahead and a lot of work to do, but we know the CFD community is committed to being a part of the solution. We can and must do better […]

Barbell is Life 21-18-15-12-9-6-3 Inside:deadlift 185/135box jumps Outside:kb swings or db snatchbox jumps Workout Notes Lather on the Wod Repair and tape up those fingers because we are crushing more barbell today. We have a classic combo of deadlifts and box jumps. Choose a conservative weight (especially if you haven’t deadlifted in three months). Be […]

Barbell Every Damn Day AMRAP 15 minutes 5 power snatches 115/85#10 bodyweight lunges15 sit-ups Workout Notes Hope you love the barbell, because we are making up for lost time. Start each round with five power snatches. Choose a conservative weight, the Rx weight is on the heavier side today. Shoot for quick singles or touch-and-go […]