CFG Open 15.1 & 15.1a 9 Min AMRAP 15 T2B 10 Deadlifts 115/75 5 Snatches 115/75 15.1A Beginning at 9 min mark athletes have 6 minutes to establish 1 RM Clean & JerkRead More

“OPT Repeatability Test” 3 RFT at 100% Effort Row 250m 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 Kb Swings 70/53 Row 250m Rest 12 minutes between rounds *3 scores – 1 for each round How much fall off atheletes experience in 2nd and 3rd round is suggestive of bodys...Read More

Back Squat 10-8-6-4-2-1-2-4-6-8-10 Have athletes work down the ladder adding weight until they hit the 1. Have athletes strip off the weight working back up. Not for time! Score is 1 RM achievedRead More

Athlete’s Choice 10K Run (Timecap 55 Min = 8:51 per mile) or 5K RunRead More

Coach’s ChoiceRead More

Hero “Tiff” On A 25 min running clock 1.5 Mile Run, then perform AMRAP of: 11 C2B Pull-ups 7 Hang Squat Cleans 155/105 7 Push Press 155/105 Beginner version 20 Min Running Clock 1 Mile Run, then perform AMRAP of: 11 Ring to sternum rows 7 Hang Squat Clean 95/65 7 Push Press 95/65Read More

Strength/Skill: Max L-sit Hold * Record time 5 RFT 10 Strict Press 75/55 15 Box Jumps 20 Burpees 25 Cal RowRead More

Strength/Technique: 5×5 Snatch Grip DL. Have athletes work up to a heavy 5 Rep with perfect form 10 Min AMRAP 30 KB Swings 70/53 20 Wall Balls 20/14 10 Hang Power Snatch 95/65Read More

The Chief 3 Min AMRAP 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Minute Repeat for 5 cycles * Continue each round where you left offRead More

Push Jerk 2-2-2-2-2Read More