Coach’s ChoiceRead More

Snatch 1-1-1-1-1Read More

25 Min AMRAP 21 Wallballs 20/14 15 KB Swings 53/35 9 HSPU B: 25 Min AMRAP 21 Wall balls 14/10 15 KB Swings 44/35 9 Pike Push-ups off box C: 20 Min AMRAP 15 Wall Balls 10/6 10 KB Swings 35/26 5 Hand release push-upsRead More

21-18-15-12-9-6-3 Deadlift 225/155 Bar facing Burpees B: 21-18-15-12-9-6-3 Deadlift 155/95 Bar facing Burpees C: 18-15-12-9-6-3 Deadlift 115/75 BurpeesRead More

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