Archives

Strength: Push-Jerk – 20 minutes to work to a heavy (not maximal) double AMRAP 10 minutes of: 9 Front squats (115/75lb) 6 Jerks (using the same barbell) 9 Hand-release push-ups Beginners option: [...]

Strength: Deadlift 3-3-3-3-3 Increase load for each sets, last set should not be maximal. Rest 3 minutes between sets. Wear LONG SOCKS when Deadlifting! Always. Please! For time, 21-15-9 of: [...]

Strength: Hang Clean – 20 minutes to work on getting under the bar for a heavy double 4 Rounds For Time of: 10 Cleans (135/85lb) 15 Toes to Bar Time Cap: 15 Minutes Beginner’s [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

13.3 CF Games Open WOD Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb to 10′ target/14lb to 9′ target)* 90 Double-unders 30 Muscle-ups [...]

Skill: Review of 13.3 Standards and Wall Ball efficiency review Then, three rounds for time of: 100m Shuttle run 15 Pendlay rows (135/95lb) 100m Shuttle run 15 Toes-to-Bar 100m Shuttle run 15 KB [...]

Strength: Squat 5-5-5-5-5 increasing weight for each work set (20 min) Then, “HEADBUTT” 10 min AMRAP of: 6 Deadlift (225/155lb) 6 Handstand Push-up Beginners: Use a lighter weight on the bar, [...]

Strength: Power clean – 20 minutes to work to a heavy double Then, for 12 minutes: Even minutes – Burpees for max reps Odd minutes – 2 Power Cleans @ 80% of your 1-rep max Score [...]

Strength: 3 position Snatch – 20 minutes to work to a heavy double Then, 10 min AMRAP of: 5 Overhead Squat (115/75lb) 7 Pull up 9 Wall Ball (20/14lb) Beginners option/Beginner’s Only [...]

Rolling on 20s (CFNE) with a run 3 Rounds 20 Front Squat (135,95) 20 Burpees 20 T2B 400m run ;