Part 1Power Clean + Hang Power Clean + 2 Push Jerks1RM Part 2For Time: (15 Minute Cap)1,000/900 Meter RowInto…15-12-9 Clean & Jerks (135/95)(95/65)30-24-18 Box Jump Overs (24″/20″) *Every Break: 200 Meter Row

WOD 5 Rounds For Time (30 Minute Cap):60 Double Unders400 Meter Run OR 500m Row/Ski20 Alternating DB Snatches (50/35)(35/25) *Rest 2 Minutes Between Rounds PUREFIT 5 Rounds for Time (25 min cap)60 single jumps300 M Run/Row/Ski16 Alternating DB Snatch*Rest... Continue Reading

Front Squat10 Rep Max (warm up with sets of 5) “Bergeron Beep Test”On the Minute For Max Rounds:7 Thrusters (75/55)7 Burpees7 Pull-Ups *Thruster weight should allow all sets to be unbroken*Pull-Ups variation should be something you could compl... Continue Reading

Team WOD Teams of 2:25 min AMRAP:400m Run Together4 Rounds of Macho man-one person working at a time on macho man- Macho Man =3 Power Cleans(135/95)(95/65)3 Front Squats3 Push Jerks

CFCody WOD Strength – Barbel ComplexPower Snatch – Hang Snatch -Build to a Heavy- WOD14min AMRAP:2 Rope Climbs4 Burpee Box Jumps8 Alternating DB Snatch (70/50)(50/35)(35/20) Rope Climb Subs2 Renegade Rows = 1 Climb2 Devils Press = 1 Climb2 Lay... Continue Reading