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Strength: Bench press – work to a heavy set of 5 Then, 5 rounds for time of: 10 Power cleans 15 Wall balls Biggie-sized: 155/100# clean & 20/14# WB Pack: 135/85# & 20/14# Scale 1: [...]

Partner up for “Deck of Death” Perform the number of reps of the below moves on the card, each partner must complete all of the reps before moving to the next card as a team – [...]

Five rounds for time of: 25 Push-press (75/55lb) 50 Double-unders Last WOD for Coach Joe before he headed out to RI. Good genes (not Jordache) doesn’t hurt either!

Strength: Deadlift – work to a heavy set of 5 Then, for time: Run 800m 15 KB swing (24/16k) 15 Toes-to-bar (TTB) Run 600m 12 KB swing 12 TTB Run 400m 9 KB swing 9 TTB Run 200m

Strength: 15 minutes to achieve a max Clean & Jerk Then, for 10 minutes, every minute on the minute, perform 2 Clean & Jerk at 80% of your maximum. Finisher: 3-in-3 Ab Eliminator

Strength: Squat – Work to a heavy set of 5 12 Minute AMRAP of: 6 Burpees over bar 9 SDHP (75/55lb) 12 Squat jumps

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

2Rounds of : 50 Wall Balls (20/14#) 40 Box Jumps (24/20″) 30 KB Swings (24/16K) 20 GHDs or V ups 10 HSPUs * one partner works while the other partner does single-unders

Strength: Front squat – work to a heavy set of 3 Then, for time – “CFJC Benchmark:” Run 400m once, then three rounds of: 5 Pull-ups 10 KB swings (24/16k) 10 Burpees

Strength: Deadlift – work to a heavy set of 3 Then, 15 minute AMRAP of: 3 Rope climbs Run 400m 10 Deadlifts at bodyweight