Fitness A.  Clean Practice and Progression B.  15 Min AMRAP  15 x Sit-ups  10 x Burpees  5 x Deadlifts  Performance  A.  Cleans – 5 x 2 w/2 Min Rest  B.  15 Min AMRAP  12 x Burpees  9 x T2B  6 x Power Cleans @ 135lb/95lb  Sport  A.  3 Rounds NFT  10 x Muscle-up Progressions  10 x Ring to Chest Pull-ups (Strict)  10 x Dips (Strict)  10 x Ring Dips (Kipping)  B.  15 Min AMRAP  12 x Box Jumps @ 24inch/20inchd 9 x T2B  6 x Power Cleans @ 185lb/115lb  Optional Accessory  Conditioning   A.  Row – 10 x 100M Row Sprint w/30 Sec Rest  -Post results under comments  Read more

Fitness  A1.  Back Squats – 3 x 8  A2.  Pull-overs – 1 x 20  B.  AFAP  30 – 25 – 20 – 15 – 10 – 5  Wallballs  Kettlebell Swings  Performance  A1.  Back Squats – 5 x 5 w/2 Min Rest  A2.  Pull-overs – 1 x 20  B.  AFAP  30 – 25 – 20 – 15 – 10 – 5  Wallballs @ 20lb/14lb  Option 1:  Push Presses @ 95lb/65lb  Option 2:  American Swings @ 1.5 pood / 1 pood  Sport  A1.  Back Squats – 5 x 5 @ 80% w/2 Min Rest  A2.  Pull-overs – 1 x 20  B.  AFAP  30 – 25 – 20 – 15 – 10 – 5  Wallballs @ 20lb/14lb  Option 1:  Push Presses @ 115lb/85lb  Option 2:  American Swings @ 2 pood / 1.5 pood  Optional Accessory  Skill  5 Rounds NFT  20 foot Handstand Walk  20 x Pistols (alternating)  ME x L-sit   -Post results...Read more

Fitness  A.  Snatch Practice & Progressions  B.  12 Min AMRAP  10 x Push-ups  10 x Pull-ups/Ring Rows  60 x Double-unders  Performance  A.  Snatch – 5 x 2 w/2 Min Rest  B.  12 Min AMRAP  10 x HSPU  10 x Pull-ups  30 x Double-unders  Sport  A.  3 Rounds NFT  10 x Muscle-up Progressions  10 x Ring to Chest Pull-ups (Strict)  10 x Dips (Strict)  10 x Ring Dips (Kipping)  B.  12 Min AMRAP  10 x HSPU (2011 Regionals)  5 x Muscle-ups  30 x Double-unders  Optional Accessory  Durability  Reverse Hyper – 3 x 20  GHD Sit-ups – 3 x 20  TGU – 3 x 3/3  -Post results under comments    Read more

Fitness  A.  Front Squats – 4 x 5  B.  Jackie  1000M Row  50 x Thrusters  30 x Ring Rows  Performance  A.  Front Squats – work up to a heavy 2 rep  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  Sport  A.  Front Squats – work up to a heavy 2 rep  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  Optional Accessory  Conditioning  A.  4 Rounds AFAP  8 x Power Cleans @ 205lb/115lb  50 x Double-unders  -Post results under comments    Read more

Fitness – Performance – Sport  CF Open WOD 13.1 17 Min AMRAP  40 x Burpees  30 x Snatches @ 75/45 30 x Burpees 30 x Snatches @ 135/75 20 x Burpees 30 x Snatches @ 165/100 10 x  Burpees As many Snatches as possible @ 210/120 Masters Men 55+ @ 45lb/75lb/100lb  Masters Women 55 + @ 35lb/55lb/75lb  Fitness may scale to Kettlebell Swings or Hang Snatches  For rules and movement standards follow this link All Open competitors MUST have a judge while completing this workout.   -Post results under comments      Read more