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Strength: Power cleans 3-3-3-3-3 Then, for time -Power clean and burpee ladder: 10 cleans (135lb/85lb) 1 burpee 9 cleans 2 burpees 8 cleans 3 burpees 7 cleans 4 burpees 6 cleans 5 burpees 5 [...]

Skill: Barbell Jerk 20min AMRAP 10 Ring dips 10 dumbbell push ups 5/5 OHS with dumbbell or kettlebell (24/16k)                

Strength: Front Squats 3-3-3-3-3 Then, for 20 minutes, start with 5 reps of each of the following, increase by 1 each round. Burpee tuck-jump Stationary reverse lunge (same number of reps on each [...]

Team WOD – Relay Races Teams are four are formed then of the four partners are formed. Of each partnership only one athlete works at any given time. Partner A and B alternate the following [...]

“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats  

Four rounds for time: 15 Wall balls (20/14lb) 15/15 Sledgehammer swings (16lb) 15/15 One-arm kettlebell swings (24/16k) 15 GHD sit-ups* 15 Burpees* * If you have never done more than 30 GHD [...]

Group warm-up for 3 minutes: as many (successful) reps as possible of double-unders Then, 30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with [...]

Strength: Strict Press 5×5 Today is Day 100 and the conclusion of our 100 Day Burpee Challenge! Day 1 we had 1 burpee, Day 2 we had 2, and so on. .. Thus, the timed portion of the WOD is 100 [...]

“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees We repeat this WOD every six weeks or so. Make [...]

Strength: Bench Press 5-3-3-3-3 WOD: Tabata Intervals squats push ups kettlebells (24/16k) mountain climbers sit ups Optional: double-unders               [...]