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Perform three rounds of: One minute of burpees One minute of wall balls (20/14lb) One minute of SDHP (75/55lb) One minute of box jumps (20″) One minute of push-press (75/55lb) Rest one [...]

Games Open Workout 12.5 As many reps as possible in 7 min at (100/65#): 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar [...]

Skill: Kettlebell snatch Then, 5 rounds for time of: 5/5 KB snatch (24/16k) 10 Wall balls (20/14lb) 15 Burpees Finisher: Max plank hold

Strength: Deadlift – work to a heavy set of 5 Then, as many rounds and reps as possible in 12 minutes of: 5 Chin-ups (no this is not a typo, you asked for it) 10 Power cleans (135/85lb) 15 [...]

Strength: Bench Press – work to a heavy set of 3 Then, 7 rounds for time of: 10 Grasshoppers 10 Paralette pass-thrus 5/5 One-arm overhead squats with KB (24/16k)

Strength: Front squat 3-3-3-3-3 Then, as many rounds and reps as possible in 15 minutes of: Run 200m with med ball (20/16lb) 15 Box jumps (24/20″) 15 Goblet squats (24/16k)

For time: 25 Handstand push ups 50 Toes-to-bar Run 800m 75 Push-press (75/55lb) 150 Double-unders

12.4 CF Games Open WOD Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb to 10′ target/14lb to 9′ target) 90 Double-unders 30 Muscle-ups

“White” Five rounds for time of: 3 Rope ascents to 15′ 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley [...]

Strength: Squat – Work to a heavy set of 3 Skill: Hand Stand holds to HSPU progression Then 10 Min AMRAP of: 10 HSPU 15 Pull-ups 20 Sit-ups