All Levels: A.) BS / FS Heavy Single Work up to the heaviest Squat you performed this week. B: CF Liftoff WOD: Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders M 135 lb., F 105 lb.   Scaled Workout Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 pull-ups 54 single-unders M 95 lb., F 65 lb.Read more

Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Finish with Drop set B.) 10 min AMRAP 10 DB Snatch 10 DB OHS 50 PVC Lateral Hops Perform/RX: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch (50/35) 50 Dubs Compete: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch (70/50) 100 Dubs   -Results to BTWB!  Read more

Function: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 pull-ups 10 Step ups (24/20) 15 sit-ups 15 cal row Perform/RX: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 C2B 10 Box Jump (30/24) 15 sit-ups 15 cal row Compete: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 5 Bar MU 5 Box Jump (39/33) 15 GHD’s 15 cal bike -Scores to BTWB      Read more

Function: A.) DB Floor Press 7×4 Finish…… 1x ME push ups B.) 5 rounds 10 Dbl KB DL 10 Dips 2 lap run Perform/RX: A.) Floor Press 7×4 Finish…… 1x ME push ups B.) 5 rounds 10 DL (225/155) 10 Dips 2 lap run Compete: A.) Floor Press 7×4 Finish…… 1x ME push ups B.) 5 rounds 10 DL (275/185) 10 Dips 2 lap run Results to BTWB!Read more

All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (225/135) -Results to BTWBRead more