03-05-25

15′ to Find
1 RM Squat Clean

13′ AMRAP
1 – 2 – 3 – 4 – 5 – 6……..
Pullups (2x Jumping)
DL @ squat clean #
5 x DU / 10 x Singles

03-04-25

Back Squats
3 Sets x 5 Reps Pause Squats
Then,
3 Sets x 5 Reps No Pause Squats

15′ AMRAP
20/15 Cal Row or Ski*
10 Backsquats @50% of Heaviest Set Above
400m Run
**Any Calories Not Completed in 1:00 get Added to Backsquats

03-03-25

15′ to get Heavy on Complex:
1 Deadlift
1 Power Clean
2 Deadlifts
1 Power Clean
3 Deadlifts
1 Clean (power or squat)

12′ AMRAP
10 Toes to Bar
20 1 Arm DB STO (@ 1/2 Complex #)
10 HR (pause at top) Pushups

02-28-25

CF Open WOD 25.1
3 Burpees Over DB
3 Hang DB Clean & Press
30′ Walking Lunges
*Add 3 reps to burpees and db clean/press every round

02-27-25

25′ CAP
20 Bench Press
30 Tuck Ups
:30 Bottom Hold 53/35 KB
*Work up in weight to unbroken 20 on bench

02-26-25

Power Cleans
15′ to Find 10 Rep Unbroken

20′ AMRAP
500m Row or Ski OR 1500m Bike
:30 Barbell OH Hold
400m Run or 1500m Bike
10 Front Squats

02-25-25

:90 seconds Max Reps:
D Ball Over a (chest high) Bar

WOD: 4 Rounds NFT
30 Weighted Walking Lunges
D Ball Over Bar (complete 1/2 as many reps as you got in :90)
:30 Bar Hang

02-24-25

Strict Press
15′ to Find Heavy 5 Rep
*3 Thrusters at Each Weight

For Time:
1000/950m Row or Ski
Then, 10 Rounds:
3 Hang Cleans
3 Deadlifts
3 Burpees Over Bar
(Use Weight from Strict Press/Thrusters)

02-21-25

Warm Up:
Push Up Challenge

10 Rounds NFT
5 CG Bench Press
10 Sumo Dead Lifts
*Add Weight Each Round

02-20-25

30′ AMRAP
10 Back or Front Squats @50-100% BW
500/450m Row or Ski