03-13-25

NFT / 8-ish Rounds / 30′ Cap
10 Close Grip Bench*
5 Hang Clean & Jerk*
20 Mountain Climbers (2ct)
:30 Plank
*Use Same Weight for Bench + C&J. 2 Bars. Add Weight Each Round.
Bench Does Not Have to be Unbroken; C&J Should be Unbroken.

03-12-25

Skill:
Hip Mobility Work
Hip Shifts
Hip Carves
Hip Flexor Lift
Straight Leg Fire Hydrant
Single Leg Glute Bridge
Elevated Clamshell
Crescent Lunge

NFT – 3-4 Rounds
0-200m: Jog
200-400m: Sprint
400m-200m: Jog
200-0m: Sprint
25 HEAVY Russian KB Swings
10 Goblet Squats
*Goal is to Jog slowly for 100m, SPRINT for 100m, bring it back down to slow jog for 100m, then SPRINT for 100m.

03-11-25

Hang Cleans
15′ to Get Heavy Unbroken
15 – 13 – 11 – 9 – 7 – 5 – 5

3 Rounds for Speed
1000/900m Row or Ski
15 Burpees Over Bar
Rest as Needed
750/700m Row or Ski
25 Burpees Over Bar
Rest as Needed
500/450m Row or Ski
35 Burpees Over Bar
*Goal – Get all work done in same time frame each round (or maybe even faster )

03-10-25

3 Rounds
10 Alt DB Curl & Press (switch at top)
20 Alt Bent Over Rows
5 DB Deadlifts
15 Bent Over Flys
15 Upright Rows

15′ AMRAP
10 Deadlifts (:02 Pause at Top)
15 Knee to Elbow (Max L Sit Hold Last Rep)
20 Perfect Airsquats

03-07-25

Front or Back Squats
3 Attempts at 10 Rep Max

20′ AMRAP
10 Hang DB Clean 50/35
8 Goblet Squats
12 Lunge Steps (6 / Leg)
25 Abmat Situps
10 Burpees

03-06-25

Strict Press
*Tempo Presses – :03 Up, :03 Hold at Top; :03 Down
6 Sets x 5 Reps working up in weight

WOD 1. 5 Rounds
3 STO
OH Walk 15′
3 STO
OH Walk 15′
3 STO

WOD 2. For Time
2000/1600m Row or Ski OR 6000/4800m Bike

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