Coach’s ChoiceRead More

Power Snatch 2-2-2-2-2Read More

Hero “Chavis” 150 Burpees 1 Mile Run 150 Squat ThrustsRead More

20 Min AMRAP 8 Pull-up w/medball 20/10 6 Box Jumps 30″/24″ 4 HSPU 2 Tire FlipsRead More

Skill/Mobilty: 15 min Handstands, walks, HSPU. 15 min shoulder mobility work WOD: 10 min AMREP 3 T2B 3 DL 185/135 6 T2B 6 DL 185/135 9 T2B 9 DL 185/135 …continue adding 3 reps.Read More

Strength: 6 sets of complex of 2 Hang Power Snatch + 1 OHS.  Build to heavy set. With Continuous running clock complete 5 thrusters every minute (CF mainsite 20 Apr) 0:00 – 5:00 use 75/55 5:00-10:00 use 95/75 10:00-15:00 use 115/95 Continue adding 20 lb as long as you are ableRead More

Coach’s ChoiceRead More

Strength: Deadlift 5×5 (build to a heavy ish set of 5) 4 RFT 30 Secs max push-ups 30 sec plank hold 30 sec max DL 135/95 30 sec DL hold 30 sec max Air squats 30 sec bottom hold hands up 30 sec Max Strict pull-ups 30 sec Bar hang 1 min Rest *every time...Read More

Power Clean 5-4-3-2-1Read More

Chipper 5 100m sled (yoke) pushes(2 25’s/bare sled) 10 Tire Flips 20 power Cleans 135/95 40 HSPU 60 Wall Balls 20/14 80 Jumping lunges 100 double Unders *Break up as needed *45 min T/C*Read More