Strength/Technique: Work up to heavy 3 rep Max Clean * build up to a weight that allows 3 reps within :45 seconds with excellent mechanics. 7 Min AMRAP 5 Box Jumps 30″/24″ 3 Cleans 225/155 *Mainsite WOD 27 AugRead More

Back Squat 10-10-10Read More

10 RFT 30 Double Unders 10 Clusters (95/65) Cluster = Squat clean into a thrusterRead More

Hero “Dunn” 19 Min AMRAP 3 Muscle-ups 1 shuttle sprint, 5 yds, 10 yds,15 yds 6 Burpee box jump overs *on the burpees jump over the box without touching itRead More

Coach’s ChoiceRead More

“Air Force” 20 Thrusters 95/65 20 SDHP 95/65 20 Push Jerks 95/65 20 OHS 95/65 20 front squats 95/65 *Athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees.Read More

CFG Open 16.3 7 Min AMRAP 10 Power snatches 75/55 3 Bar muscle-upsRead More

5 min Max Double Unders Rest 2 Min 5 min Max Row for calories Rest 2 min 800m Run (5 min Timecap)Read More

Deadlift 2-2-2-2-2Read More

5 RFT 5 Front Squats 185/135 5 Push Jerk 185/135 400m Run w/medball 20/14Read More