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 KB Swings 200m Run 25 Sit-ups / GHD / T2R 200m RunRead 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