Strength/Skill : 30 Min Snatch technique work Hero “Randy” 75 Power Snatches 75/55Read More

Back Squat 5-5-5-5-5Read More

Hero “Jennifer” 26 Min AMRAP 10 pull-ups 15 KB Swings 53/35 20 Box Jumps 24″/20″Read More

3 RFT 800m Run 10 Deadlift 315/225Read More

Coach’s ChoiceRead More

Strength/Technique: 20 Min to work on Snatch “Karabell” 10 RFT 3 Power Snatches 135/95 15 Wall Balls 20/14 *20 Min TimecapRead More

For Time: “Fran” 21-15-9 Thrusters 95/65 Pull-ups immediately into: Run 1 Mile CF Mainsite WOD 8 Feb 17Read More

6 X 200 m Sprints Rest as needed between sprints. You score is your fastest and slowest sprintRead More

Strict press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 Try to increase load on each of the 15 reps.Read More

“The Reckoning” Run 1 Mile 100 Bodyblasters Run 1 Mile Bodyblaster = burpee+pull-up+K2E in 1 movementRead More