Warm-up: 200m run, then 3 rds: 8 horizontal ring row, 8 strict HSPU, 16 lunges WOD: 3min AMRAP, rest 3min, 4min AMRAP, rest 3min , then complete for time: 400m run 20 T2B 30 S2OH (115/75) 40 KBS (53/35) 50 DURead More

Warm-up: 200m run, then 3 rounds of: 10m handstand walk, 1 rope climb, 5 strict pull-ups, 10 OHS w/ PVC pipe Strength: OHS 3-3-3-3-3 WOD: 3-person team Row 3000m *Must break into 250m each then rotate. *Score it total time to 3000m With time remaining: Mobility- barbell quad smash & lax glute roll-outRead More

Warm-up: 200m run, then 3 rounds: 6 good mornings (45/35), 6 strict T2B, 12 lunges Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 7min AMRAP 15 DU 5 HSPU 10 Lunges holding plate (35/25) (not overhead)Read More

SKILL DAY! Warm-up: 30second handstand hold, 30seconds rest x 5 20-25min on gymnastic skill work (ropes, MU, pistols, HSPU, pull-up, box jump etc…) WOD: 9min total 2 min burpee 2 min sit-up 2 min inverted burpee 1 min burpee 1 min sit-up 1 min inverted burpee   **CF mainsite 2/5/14    Read More

Warm-up: 200m run, then 4 rounds of 5 push-up, 5 v-ups, 5 air squats Strength: Back squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 1 min pull-up Rest 1 min 1 min KBS (53/35) Rest 1 min Run 800mRead More

Warm-up: 30second handstand hold, 30seconds rest x 5 Barbell warm-up then: 15min to establish a heavy Power Clean for the day. WOD: 4 rounds 5 power clean @ 70% 10 box jump  24//20 100m run Rest 1 minRead More

200m run then Barbell warm-up Oly: EMOM x 8  Hang power snatch + snatch + OHS WOD: 3 rounds 20 DUs 5 Power snatch @ 70% 10 pull-ups 20 air squatRead More

Warm-up: 3 rounds not for time, 5 strict T2B, 10 step-ups, 10 superman Strength: Deadlift 5×40%, 5×50%, 3×60%, 3×75%, 3×80%, 3 or more x 85% WOD: 25 burpees 25 power clean (135/95) 25 burpees EMOM complete 7 wall balls. Start the workout with burpees.Read More

Warm-up: 400m run, then 3 rounds 8 strict pull-ups, 10 air squats, 12 v-ups WOD: Eight sets of (total of 32 minutes): 45 seconds of Rowing (for max meters) Rest 15 seconds 30 seconds of Strict Handstand Push-Ups  (NO kipping allowed and full depth required) Rest 30 seconds 45 seconds of 24″/20″ Box Jump-Overs Rest...Read More

200m run then Barbell warm-up 1) EMOM x 8  Hang power clean + clean  (touch and go, no re-grip at floor) 2) Clean pulls 5×5 3) Back squat 5×40%, 5×50%, 3×60%, 3×75%, 3×80%, 3 or more x 85% 4) Mobility- focus on areas that you needRead More