10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead More

EMOM 10: Clean + Hang Clean + Jerk Then… “Triple Threat” – For Time (In any order, but must complete what you start) 400m Farmers Carry (around building), 70’s/53’s 30 Clean and Jerks, 135/93 2000m RowRead More

OHS 3×4 Then…. Not Cindy AMRAP 20 Minutes 5 Strict Pullups 10 Pushups 15 OHS 75/53Read More

Olympic Lifting: -Low Hang Snatch + Hang Snatch: Work to a heavy -Low Hang Clean + Hang Clean + Jerk : Work to a heavy Endurance AMRAP 17 MIN 60/50 Cal Bike – CASH IN 30 SDHP, 75/53 20 Push Press, 75/53 10 Burpees Over Bar AMRAP 17 MIN 1000m Ski – CASH IN 25...Read More

Citius, Altius, Fortius-CFWC Olympics 5 Rounds-5 Minute Amraps 300m Run 10 High Box Jumps-you pick height 10 Back Squats 225/153-can use rack  Max Reps Muscle Ups, Pullovers, or Burpee Pullups in remaining time  2 Minute Break Between Rounds Read More

WWPF – For Time 42 Power Cleans, 135/93 30 Shoulder 2 OH, 135/93 18 Synchronized Strict Pull-ups 400m Run Relay 42 Power Cleans, 155/113 30 Wall Walks, (mix reps anyway) 400m Run Relay 42 Power Cleans, 185/133 30 Strict HSPU (Partner holds HS) 18 Weight Strict Pull-ups, 20/14 400m Run RelayRead More

On a 35 Minute Clock: 10 Rounds 10 Cal Bike 15 GHD Sit Ups or Leg Raises or Toes to Bar 20 Lunges 45/33 30 Double Unders Run or Row as far as possible in remaining timeRead More

Test: 1 RM Deadlift 3x ME Ring Dips Then….. 1000m Ski or Run 50 Thrusters 75/53 50 Hand Release PushupsRead More

12 Min to a Heavy Power Snatch Then…. 5 Rounds 12 Burpees Over Bar 8 Power Snatches, 115/73 12 C2B Pull-ups 200m RunRead More

Overhead Squat 3×4 Then…. For Time 60 Toes to Ring 30 Front Squats 185/133 Clean it  15 Muscle Ups (Ring or Bar)Read More