15 Minutes to a Heavy Power Clean Then…… The Chief 5 Rounds of 3 Minute AMRAPS 3 Power Cleans 135/93 6 Pushups 9 Air Squats *1 Minute rest between rounds*Read More

WWPF 0:00 – 13:00 Work to heavy 3rm Deadlift 15:00 – 30:00 (15 min AMRAP) 10 Alt Strict C2B Pullups 20 Synchronized KB Swings, 70/53 30 Sandbag Lunges, Mix Anyway 30:00 – 35:00 (5 min AMRAP) Max Rope Climbs, Partner Holds SandbagRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then….. The Meg AMRAP 16 Minutes 400m Run 15 OHS 115/73 15 Box Jump 24/20Read More

Bench Press: 3-3-3 Single Leg RDL: 12-12-12 THEN.. 50 DU 15 Wall Ball Shots, 20/14 10 BMU 40 DU 15 Wall Ball Shots 8 BMU 30 DU 15 Wall Ball Shots 6 BMU 20 DU 15 Wall Ball Shots 4 BMU 10 DU 15 Wall Ball Shots 2 BMURead More

EMOM 10 Minutes 1 Clean + 2 Jerk Dips with Pause + 1 Jerk Then…… David Bartholomew Miersch Birthday WOD-For Time (in any order) 34 Cal Ski 34 Hang Clean and Jerk 115/83 34 Cal Bike 34 Burpees Over Bar 34 HSPURead More

Front Squat – WK 1 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x max reps (15-20) @ 60% 12 MIN AMRAP 20 SA DB Cleans, 50/35 10 Toes 2 Bar 5 Burpee Pull-upsRead More

Oly: 9am Endurance: 10:15am Yoga w/Brantlee: 11:30 35 Min Chipper 300 Double Unders 120 Kb/DB Hang Snatch, 50/35 80 Step-up & Overs, 50/35 40 Weighted Push-ups, 45/25 10 Rope Climbs *Run 400m E5M (5:00-10:00-15:00-20:00-25:00-30:00) RX= In Order Modify= Mix AnywayRead More

The Seven 7 Rounds for Time: 7 Handstand push-ups7 Thrusters 135/937 Knees to elbows or Toes to Bar7 Deadlifts 245/1737 Burpees7 Kettlebell swings 70/537 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda....Read More

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