Function: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression  B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run Compete: A.) Clean and Jerk POS 1 Clean and Jerk 5×3 B.) For time: 20 Muscle-ups 30 Thrusters (135/95) 40 Hang Power Cleans (135/95) 800 m run  Read more

With the recent addition of Beyond the White Board to CFP we all now have yet another tool to track all of our wildest fitness and lifestyle goals. Even if you haven’t started fully using BTWB yet I’m sure at some point you have wrote down your workouts, or taken a picture of your daily results to remember an awesome lift or WOD time. It’s like running a life experiment on yourself! What if you could do that with other things in your life? I tried this and started with my personal finances. Within a few months I quickly started to see a difference, I knew where my money was! Imagine if you tracked other things such as how many hours of sleep you got each night, how you felt on a daily basis, what you ate for breakfast, or every time that you put gasoline in your car! The...Read more

Function/Kettlebell: A.) KB Snatch One arm swing One arm High pull Snatch B.) For time: 4-8-12-16-20 DB/KB Snatch 50 Single Unders after each set Buyout 50 sit-ups Perform/RX: A.) Snatch Top Down Progression POS1 POS2 POS3 B.) For time: 3-6-9-12-15 Power Snatch (75/55) 30 DU after each set Buyout 50 sit-ups Compete: A.) Snatch POS 1 Snatch 5×5   B.) For time: 3-6-9-12-15 Power Snatch (135/85) 50 DU after each set Buyout 50 GHD’sRead more

Test Week. Function: A.) Max L/R Turkish Get Up B.) 20 min AMRAP 4 DL (135/95) 4 HR Push-ups 8 Air Squats 4 C2B/or strict pull-ups Perform/RX A.) Make Up LIft B.) 20 min AMRAP 4 DL (225/155) 4 HSPU 4 Pistol 4 C2B Compete: A.) Make Up LIft B.) 20 min AMRAP 4 DL (315/205) 6 HSPU 8 Pistol 10 C2B Results to BTWB!Read more

Test week. Funtion: A.) Max Double KB OHS   B.) For time: 100 burpees Perform/RX A.) Max OHS B.) For time: 100 burpees Compete: A.) Max OHS B.) For time: 100 bar tap burpees  Read more