Strength/Skill: 1 min Max Rope Climbs For time: 400m Run 30 Clean & Jerk 135/95 *6 Min Timecap* Score is total reps completed of C&J if over time capRead More

Strict Press 2-2-2-2-2Read More

“Barbara” 5 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 min between roundsRead More

20 Min AMRAP 400m Run 4 Burpees 8 Wall Balls 20/14 12 KB Swings 53/35Read More

Coach’s ChoiceRead More

2 RFT 1 Mile run 100 Ab-mat sit-ups Intermediate 2 RFT 1200m Run 75 sit-ups Beginner 800m Run 50 sit-ups CF Main site WOD 24 Jan 18Read More

5 RFT 3 Burpee Bar Muscle Ups 6 HSPU 12 Cal RowRead More

Strength/Skill: 15 min Work up to heavy 3 Rep Deadlift/ 15 min to work up heavy Push Press 5 Min AMRAP 3 Deadlift 275/185 7 push Press 115/75 Intermediate weight DL 185/125 PP 85/55 Beginner weight: DL 115/75 PP 45/35 CF Mainsite WOD 2 Feb 18Read More

Back Squat 5-4-3-2-1Read More

Hero “Havana” 25 min AMRAP 150 Double Unders 50 Push-ups 15 Power Cleans 185/125 Intermediate 100 Doubles 30 Push-ups 10 power cleans 135/95 Beginner: 20 Min AMRAP 75 single unders 20 band assist push-ups 10 Hang power cleans 75/55Read More