AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee C2B Pullups 15/10 Cal Ski AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body Hold or PlankRead More
Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb 15′ 400m Run *Max Reps HSPU after each roundRead More
Back Squat 8 RM Then 2×8 Split Squats/Leg @50% Then….. Juneteenth CFWC Remix AMRAP 15 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 200m Run Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last...Read More
Olympic Lift Technique: -Snatch Pull to Knee + Snatch Pull to Power Position + Full Snatch 5×1 above 80% -Pause Jerk 5×1-Heavy Father’s Day Endurance WOD: AMRAP 12 Minutes Run 200m/walk 100m AMRAP 12 Minutes Farmer Carry Sled Pull-Perform 10 burpees after each 100m AMRAP 12 Minutes Hard Cindy 5 Weighted Strict Pullups 10 Decline...Read More
Deadlift: 5(80%+)- 3(85%+)- 1 (90%+) Then…. From The Main Site For Time: 45 Kb Swings 400m Run 35 Kb Swings 800m Run 25 Kb Swings 1200m Run 15 Kb Swings RX: 53/35Read More
WWPF 10 Min AMRAP – 1 partner runs 400m and the other accumulates max wall balls. Switch when the 400m is completed 400m Run Max Wall Balls, 20/14 10 Min AMRAP – 1 partner rows 500m and the other accumulates max devils press. Switch when the 500m row is competed 500m Row Max SA Devils...Read More
Bench Press: 3 x 6 (no pause) *Follow each set with max push-ups 4 Rounds: For Max Reps 1 Min Max Sandbag Ground to OH, 100/75 1 Min Cal Ski 1 Min Target Burpee 1 Min Toes 2 Rings *1 Min Rest after each roundRead More
