WWPF 200m Med Ball Run Relay 25 Synchronized Wall Ball shots, 20/14 15 Synchronized Devils Press, 50/35 400m Med Ball Run Relay (2 x 200m) 50 Synchronized Wall Ball Shots 25 Synchronized Devils Press 600m Med Ball Run Relay (3 x 200m) 75 Synchronized Wall Ball Shots 35 Synchronized Devils PressRead More

0:00-12:00 Work to a Heavy Snatch 12:00-24:00 Work to a Heavy Clean 26:00-36:00 AMRAP 10 Minutes-CFHQ Remix 2 Muscle Ups (Bar or Ring) 3 Power Snatch 155/103 4 Power Clean 155/103Read More

Bench Press: 3 x 3 RDL: 3 x 12 THEN... 18 MIN AMRAP 9 Sandbag Ground 2 OS, 100/75 7 Sandbag Squats 5 Burpees over Sandbag 200m RunRead More

Jerk 1-1-1 Then….. 3 Rounds 25 Shoulder to Overhead 95/63 50 Double Unders 25 Cal Bike/Ski 50 Double UndersRead More

Front Squat: build to 1 rep max For Time 21 Hang Power Cleans, 135/93 30 Alt Pistols 12 C2B Pull-ups 15 HPC 20 Alt Pistols 12 C2B Pull-ups 9 HPC 10 Alt Pistols 12 C2B Pull-upsRead More

OLY-9:00am CleanHigh Hang Clean build to a heavy 3/2/1 reps max Jerk WavesWave 1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 Endurance – 10:15am 18 Min AMRAP – Outside 800m Run 50 Burpees 600m Run 50 Situps 400m Run MAX Air Squats 18 Min AMRAP – Inside 10 Rounds 10 Wall Ball Shots, 20/14 20...Read More

Foose’s Odd Objects AMRAP 8 Minutes 8 Sandbag Ground to Over Shoulder 8 Sandbag Squats 1 Min Break AMRAP 8 Minutes 200m Run 100m Gun Carry 55/35 1 Min Break AMRAP 8 Minutes 100m Front Rack Carry 53s/35s 100m OH Carry 53s/35s 1 Min Break AMRAP 8 Minutes 10 Landmine Squat to Rotational Press 10...Read More

WWPF 0:00 – 15:00 50 Weighted Push-ups, 55/35 (mix reps anyway) 50 Deadlifts, 255/173 (mix reps anway) 15:00 – 25:00 Max Cal Row (Partner Sandbag bear hug) *switch when partner drops sandbag 25:00 – 35:00 Max Bar Muscle ups *E5MOM 6 Synchronized Wall ClimbsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. In Any Order: 1000m Run 75 Lateral Box Jumps 24/20 50/35 Cal Bike 25 HSPU 15 Hang Snatch 135/93 *E4MOM 15 Burpees* (WOD starts with burpees, exclude burpees if out for the run)Read More

Bench Press: 6-6-6 Single Leg RDL: 10-10-10 THEN… 18 Min AMRAP 21 Wall Ball Shots, 20/14 15 KB Swings, 53/35 9 Toes 2 Bar *E3MOM Run 200m (0:00-3:00-6:00-9:00-12:00-15:00)Read More