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Balls, Belles, & Burps (brought to you by CFNE) On the 2nd minute – for 10 rounds 10 Wall Ball (20,14lb) 10 KB Swing (24/16k) 10 Burpees If/when you don’t finish a round within [...]

Strength: Strict press – work to a heavy set of 3. Then, Push-press – work to a heavy set of 3. Then, “Tabata Some Stuff” Perform Tabata intervals of: Squat (resting at [...]

Bullseye (CFNE) 3 Rounds for time: 5 HSPU 10 C2B 15 Box Jump (30,24) 20 Burpee 25 Situps Beginner’s option: HS holds or more abmats under head, C2B with band, lower box jump Endurance WOD @ [...]

Strength: Jerk – work to heavy double Then AMRAP for 2 min-4 min-6min rounds with one minute rest between of: 3 Power clean (135/95lb) 6 Push-up 9 Squat Each round should start with Power Clean. [...]

Deadlift – 1 rep max Ticking Time Bomb (CFNE) For time: 50-40-30-20-10 Kettlebell Swing (24/16k) Double Unders Beginner’s lighter KB, 10 attempts each round then 2x single unders Advanced: Heavy [...]

Warm Up: Double Unders Strength: Snatch – drill 3 position – one snatch from high hang, one from above knee, one from floor For time: Front Squat and Burpee over bar ladder 10 FS (115lb/75lb) 1 [...]

Skill review: Burpee – movement standards and efficiency Group warm-up: For 2 minutes, alternate 30 second intervals of double-unders and burpees Strength: High Bar Back Squat – 5-5-5 [...]

“Victoria” 5 Rounds For Time 10 Thrusters (95/65#) 14 Box Jumps (24/20#) 12 Sumo Deadlift High Pulls (95/65#) 12 Burpees 27 Kettlebell Swings (24/16kg) Victoria Soto, 27, a first-grade teacher at [...]

Strength: 1″ Deficit Deadlift 3@75%, 3@80%, 3@85% – use your 3 rep max to calculate your lifts. Rest at least 3 minutes between each work set. Each lift begins at a dead stop with [...]

Count all reps in these three rounds – rest one minute between rounds: In 10 minutes, Run 800m – with the remaining time perform max reps of wall balls (20/14lb) In 10 minutes, run [...]