Skill Builder 20 min: Have athletes pick something they struggle at and work it. WOD: (from CF Mainsite 18 Feb) 21-15-9 Deadlift 225/155 Overhead Walking lunge steps (2 Kb’s OH 53/35) Burpees over barbellRead More

Coach’s ChoiceRead More

Open WOD 16.4Read More

Split Jerk 1-1-1-1-1Read More

40 Minute AMRAP 600m Run 5 HSPU 10 Strict Pull-ups 15 Box Jumps (20″/24″) 20 Hollow RocksRead More

WOD: Ladder of 1-10-1 Kb Swing 53/35 KB Push-up KB Snatch 53/35 For push-up have athletes lay KB down on side and do diamond push ups w/hands on KBRead More

Strength: 20 Min Establish 1 RM Hanging Power Clean “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle Ups 10 HPC 135/95 *15 min Timecap*Read More

Coach’s ChoiceRead More

Open WOD 16.3Read More

For Time: 30-20-10-20-30 Box Jumps “24/”20 C2B Pull-ups Ring DipsRead More