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“The Doctor is OUT*” Three rounds for time: 15 Wall balls (20/14lb) 15/15 Sledgehammer swings (16lb) 15 Burpees 15/15/15 Tsunami ropes* 15/15 One-arm kettlebell swings (24/16k) 30 Abmat sit-ups [...]

Front Squat 5,5,3,3,3 For Time: 4-100 meter lunges…                     Dr.C rocking the “junk yard dog” during the group [...]

Strength: 5×5 Power Cleans “The Chief” Max rounds and reps in 3 minutes of: 135/85 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds.  

“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees We repeat this WOD every six [...]

2 Team WOD for time,  go through entire deck of cards by performing the following: H= Burpees S= Thrusters (20 or 15K bar) C= Kettle Bell swings D= Squats Face cards are 10 reps and Aces are [...]

Skill: Rope climb & progression 20 min AMRAP: 10 Push Ups 10 Wall Balls 10 Squats 10 Double Unders or legit attempts * Sometime during the 20min make 5 rope ascents or 10 rope ascent [...]

“HELEN” 400M Run 21 Kettlebell Swings (24-16K) 12 Pull Ups Finisher: AMRAP 5min Burpees!!!                 The 6AM girls met [...]

Skill Practice: Double-unders (or if you have your double-unders down, use the time to practice something you suck at). Then, for time: Run 800m Two rounds of: 35 Squats 35 Knees to elbows 35 [...]