STRENGTH: 20 minutes Snatch 6×2 @ 80% TnG MetCon: 10 RFT 2 DL (315/205) 4 ring dips 6 box jumps (30/24)Read More

Partner MetCon: 4 Min ME Cal Row 1 min rest 4 min ME Over the Box-box jumps (24/20) 1 min rest 4 min ME OH Lunges (45/25) 1 min rest 4 min ME Burpees 1 min rest 4 min ME Med ball sit ups (20/14) *you go I goRead More

STRENGTH: 8 min EMOM 1 clean + 1 FS + jerk @ 80% MetCon: CF Open WOD 11.3 5 min AMRAP Squat Clean and Jerk (165/110)Read More

SKILL: 10 min EMOM 40 DU *sx to 1/3 of ur max UB set or 75 SU MetCon: 6RFT 10 pull ups 20 air squatsRead More

STRENGTH: 8 min EMOM 1 snatch + 1 OHS @ 80% MetCon: For Time 20 KB snatch (53/35) 800 m run 20 KB snatch (53/35) 400 m run 20 KB snatch (53/35) 200 m run *athlete does not need to alt handsRead More

STRENGTH: (18 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: 3 RFT 1 min ME OHS (135/95) 1 min ME DU 1 min ME T2B *rest 1 min *record total reps each roundRead More

MetCon 1: 13.2 10 min AMRAP 5 STO (115/75) 10 DL (115/75) 15 box jumps (24/20) MetCon 2: Row 3×250 m Sprint *record slowest time. Rest as needed between sprintsRead More

Partner MetCon: 30 min AMRAP 50 SDHP (53/35) 400 m run w KB 30 Burpees 20 STO (115/75) 10 Tire Flips *you go I goRead More

STRENGTH: 16 min EMOM Snatch Min 0-4: 4 snatch @ 60 % Min 4-8: 3 snatch @ 70 % Min 8-12: 2 snatch @ 80% Min 12-16: 1 snatch @ 90% MetCon: “Jackie” 1000 m row 50 thrusters (45#) 30 pull upsRead More

STRENGTH: (10 minutes) 10 min EMOM 3 position clean 1 power 1 hang 1 floor @ 70% MetCon: For Time 100 DU (3:1) 80 WB (20/14) 60 KBS (53/35) 40 T2B 20 Cleans (135/95)Read More