Strength/Skill: 4×5 strict Press. 7 Min AMRAP 15 Cal Row 15 Push-ups B: 12 Cal Row 12 Push-ups C: Beginner: 10 Cal Row Banded Push ups CF Mainsite WOD 20 Mar 18Read More

Fran 21-15-9 Thrusters 95/65 Pull-ups B: 21-15-9 Thrusters 65/45 Pull-ups C: 21-15-9 Thrusters 45/35 Jumping pull-ups 8 min TimecapRead More

Coach’s ChoiceRead More

“GHOST” 6 RFT 1 min Cal Row 1 min Burpees 1 min Double Unders 1 min RestRead More

Front Squat (Start from bottom of Squat) 1-1-1-1-1Read More

20 Min AMRAP 5 Snatches 95/65 3 Muscle-ups Intermediate 5 Snatches 75/55 1 Muscle-up Beginner 5 snatches 45/35 5 Jumping Pull-ups 5 Push-ups CF Mainsite WOD 16 FebRead More

50 power cleans 95/65 25 PVC Sit-ups 40 Power Cleans 20 PVC Sit-ups 30 Power Cleans 15 PVC Sit-ups 20 power cleans 10 PVC sit-ups 10 power Cleans 5 PVC SitupsRead More

For time: 21-15-9 Push Press 135/95 C2B pull-upsRead More

Coach’s ChoiceRead More

Strength/Technique: 20 Min to establish heavy Cluster (Squat clean into thruster) For Time: 50 Clusters 135/95 *10 min TimecapRead More