Strength/Skill: 20 Min Double Under practice/Triple under practice if athlete has good double unders set some PR’s on unbroken 7 min AMRAP 50 Double unders 10 OHS 95/65Read More

Clean & Jerk 1-1-1-1-1Read More

Hero “Runyan” 24 min AMRAP 21 Bar over Burpees 7 Deadlifts 1.5X bodyweight 10 Pull-upsRead More

Coach’s ChoiceRead More

25 Min AMRAP 200m Farmer carry (53’s 35’s) 10 Push Press 115/85 5 Front Squat 115/85 *Bar from the floor only*Read More

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats * Must be completed in order no breaking up *30 Min TimecapRead More

For Time: 27-21-15-9 Squat Clean 95/65 Ring Dips Beginner: 21-15-9-6 Hang Squat cleans Leg assisted ring dips *CF Mainsite WOD 14 July 17Read More

8 Rounds 400m Run Rest 90 seconds Beginner 5 Rounds 400m Run Rest 90 seconds * Score is fastest and slowest run. Try to keep drop off less than 15 seconds *CF Mainsite WOD 6 July 2017Read More

Hang Squat Snatch 2-2-2-2-2Read More

Coach’s ChoiceRead More