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Strength: Deadlift – warm up and work up to your weight for work sets. Perform 4 work sets of 3 reps at 75 to 85% of your 1 rep max. Then, “Stanky Leg” from CFNE For time: 1000m [...]

Strength: 4 sets of 2-rep 1-count Pause Bench Press. Work percentages off your 1RM (without a pause) – 75%, @ 80%, 85%, 85% . If the Pause causes you to fail or you do not pause, decrease [...]

Skill: Rope Climbs Then, seven rounds for time of: 100m Shuttle run 2 Rope climbs 10 Burpee pull-ups

“Elizabeth” For time, 21-15-9 of: Cleans (135/95lb) Ring dips Compare your score from the last time we did this benchmark WOD.

Strength: Squat – working percentages off your 3RM do 3×3@85% Then, for total working time – 21-15-9 of: KB Swings (24/16k) Toes-to-bar V-ups – Rest 3 minutes – Then, [...]

Partner up – For time: One Partner performs the BB complex, while the other performs burpees. 3o Snatch (95/65lb) – Beginner athletes perform KB swings 30 Thruster (same BB) 30 Clean [...]

“Faceplant” For time, 15 reps down to 1 rep of: KB Swing (24/16k) Box jump (24/20”) Wall Ball (20/14lb Beginner’s options: lighter KB, lower box, lighter ball, 15 minute time [...]

Strength: 1″ Deficit Deadlift – 3×3 @ 80% 1RM (same weight for all sets) – Beginners should not work in a deficit – Advanced athletes can work a 2″ deficit Then, 5 [...]

Skill: The Push Jerk – warm it up for the WOD Then, for time, a ladder of Push-Jerks and Pull-ups: 7-6-5-4-3-2-1 Jerks (135,95lb) 2-4-6-8-10-12-14 Pull-ups Beginner option/Beginner’s [...]

Skill: KB Clean & Jerk (and time to practice rope climbs if you haven’t gotten them) AMRAP 19 minutes: 10 Power Clean (135/85lb) 15/15 Flutter kick 10/10 KB Clean (24/16k) 15 HR Push-up [...]