Fitness A1.  Back Squats – 4 x 6  A2.  Pull-overs – 1 x 20  B.   AFAP  15 – 12 – 9  Swings  Push-ups  2 Min Rest -Repeat for a total of 3 cycles   Performance  A1.  Back Squats – 4 x 5   A2.  Pull-overs – 1 x 20  B.  AFAP  100 x Double-under buy in  21 – 15 – 9  Swings @ 1.5 pood/1 pood  Push-ups/dips  3 Min Rest  15 – 12 – 9  Swings  Push-ups/dips  2 Min Rest  12 – 9 – 6  Swings  Push-ups/dips  100 x Double-under buy out  Sport  A1.  Back Squats – 5 x 3  A2.  Strict Chin-ups – 5 x 8-10 or Muscle-ups – 5 x 3   B.  AFAP  100 x Double-under buy in  21 – 15 – 9  American Swings @ 2 pood /1.5 pood  Ring-dips  3 Min Rest  15 – 12 – 9  American Swings  Ring-dips  12 – 9 –...Read more

Fitness  A.  Snatch Progressions  B.  10 Min AMRAP  7 x OHS  50 x Single-unders  Performance  A.  Snatch – 5 x 3 w/2 Min Rest  B.  10 Min AMRAP  7 x Squat Cleans @ 95lb/65lb  35 x Double-unders  Sport  A.  Every 15 Secs for 16 Sets  3 x Hang Power Snatches @ 155lb/105lb  B.  10 Min AMRAP  7 x Squat Cleans @ 135lb/95lb  35 x Double-unders  Optional Accessory  Durability  A1.  Reverse Hyper – 3 x 10 (Heavy)   A2.  GHD-Sit-up – 3 x 20  A3.  Banded Pull-aparts – 3 x ME -Post results under comments    Read more

Fitness A.  Front Squats – 3 x 8 B.  5 Rounds AFAP 10 x Wallballs 15 x Russian Swings 20 x Sit-ups Performance   A.  Front Squats – 5 x 5 w/2 Min Rest  B.  5 Rounds AFAP 12 x Front Squats @ 95lb/65lb 9 x Power Snatches @ 95lb/65lb  6 x Push Jerks @ 95lb/65lb  Sport  A.  Front Squats – 5 x 5 w/2 Min Rest  B.  5 Rounds AFAP  9 x Squat Cleans @ 155lb/105lb  6 x Power Snatches @ 155lb/105lb  3 x Push Jerks @ 155lb/105lb  Optional Accessory  Conditioning  1 Round AFAP  100 x Double-unders  75 x Wallballs  50 x American Swings  25 x Burpees  -Post results under comments  Read more

Fitness – Performance – Sport  CF Open WOD 13.2  10 Min AMRAP  5 x Shoulder to Overhead  10 x Deadlifts  15 x Box Jumps (Step ups/downs are allowed)  Rx Men/Women – 115lb/75lb – 24inch/20inch  Master Men/Women 55+ – 95lb/55lb – 20inch/20inch  For Rules and Movement standards follow this link  -Post results under comments  Read more

Fitness – Performance  A.  TGU – 10 Min AMRAP (NOT FOR SPEED/QUALITY)  B.  3 Rounds AFAP  750M Row  25 x Dips/Ring-dips/Push-ups  3 Min Rest after each round  Sport  A.  5K Recovery Row  B.  Mobility  -Post results under comments  Read more