Back Squats: 6 rep Max (15 min) Then, Split Squat: 2 x 6@40% (10 min) For Time Elizabeth: 21-15-9 Power Clean, 135/93 Ring DipRead More

Olympic Lifting -Clean (pause at knee) + Jerk: Work to a heavy -10 Min EMOM Snatch + Hang Snatch + OHS Endurance “Sweet James” – For Time 1 mile Run 85 Box Jump Overs 38 Sandbag G2OS 25 Burpee Pull-ups 1 mile RunRead More

Choose a Hero: Cameron 50 Walking Lunges 25 C2B Pullups 50 Box Jumps 25 Triple Unders 50 Back Extensions 25 Ring Dips 50 Knees to Elbows 25 Wall Ball 2 for 1’s 50 Sit Ups 5 Rope Climbs 15′ Or……… JBo AMRAP 28 Minutes 9 OHS 115/73 1 Legless Rope Climb from Seated Positon 12...Read More

WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5) 15:00 – 30:00 50/40 Cal Bike 40 Barbell Lunges, 135/93 30 Planking Burpees 30:00-35:00 Max Shuttle Runs, 25′ (switch every 5)Read More

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

Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal SkiRead 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