WODs

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 65%x5, 75%x5, 90%x5, 100%x5 – working percentages off 3RM Conditioning: “Helen” – RX is on 3 RFT: Run 400 21 KB Swings (24/16k) 12 Pull-ups [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 RFT of: (not for RX, ut bfor quality and speed) Run 200m 9 DL (135/95lb) 6 Hang Power Clean 3 S2OH 30 DUs Time cap: 20 min …then Abs by AK [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 High hang Snatch + 1 Hang Snatch + 1 Snatch –@ 65% (70% for mobility challenged catching in power position – for [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 50%x5, 65%x5, 80%x5, 90%x5, 104%x3 (heavier than last week if possible), 80%x8 – working percentages off your 3RM Conditioning: For first [...]

“Fight Gone Bad – CFJC Style” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4×5 @ 60%, 75%, 85%, 95% Conditioning: For time (10 min time cap) 21-15-9 reps of – Thrusters (95/65) TTB *Run 200m between [...]

Warm-up & Mobility: 15 Minutes Skill: 20 minutes of skill work. Conditioning: AMRAP 14 minutes of – 12 Wall Ball (20/14lb to 10′) 12 Burpees 10 KB Swings (or 5/5 Heavy KB Cleans [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 5 min skill work with empty BB – 15 minutes to work to a heavy single practicing getting under the bar fast Conditioning: 4 RFT (15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps @50%, 5 @ 65%, 5 @ 75%, 5 @ 90%, 3 @ 102% (approx. 2% heavier than last week), 8 @ 75% Conditioning: AMRAP 8 Minutes 7 Front Squats [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch – 1 hang snatch – 1 OHS @60 for those who have full snatch. @70 for those with Power Snatch. Quality over weight! [...]