Fitness A. Clean Progressions B. In Teams of 2 – 4 Complete 150 x Wallballs 150 x Swings 150 x Pull-ups/Ring rows/Jumping Pull-ups 150 x Squats Performance A. Cleans – 5 x 3 w/2 Min Rest B. In teams of 3 – 4 Complete 150 x Wallballs @ 20lb/10lb 150 x Hang Power Snatches...Read More
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...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...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 @...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
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...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...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 ...Read More
