2 Min Defense 1 Power Clean 135/95 3 Hang Squat Clean 135/95 2 Jerks 135/95 200 ft sprint REST 2 MIN and complete 5 rounds again Score is total time including 2 min restRead More

Split Jerk 1-1-1-1-1Read More

2 RFT 1 Mile Run 100 Double Unders 50 Calorie RowRead More

Coach’s ChoiceRead More

Kelly 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 wall balls 20/14Read More

For Time: 25 Deadlifts 185/135 400m Run 20 Deadlifts 225/155 400m Run 10 Deadlifts 275/185 400m Run 5 Deadlifts 315/225 400m RunRead More

Skillbuilder: Rope Climbs 7 RFT 1 Rope Climb 10 Dumbell Snatch 50/35 (alternate arms each rep) 20 Double unders *10 min timecap*Read More

Tabata Barbell Tabata deadlift 185/125 Tabata Hang power clean 135/95 Tabata Front squat 85/55 Tabata push press 65/45 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total reps from all 32 intervals CF Mainsite WOD 2 Feb 17Read More

Overhead Squat 3-3-3-3-3Read More

Coach’s ChoiceRead More