21-15-9 reps for time of: Power snatch (115/75#) Chest to bar pull ups WOD Notes: This is a challenging couplet but should still move quickly! Pick modifications that allow you to hit a high intensity…

Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts.  This week the choices are: Shoulder press 1-1-1-1 then push press 1-1-1-1-1 then split jerk 1-1-1-1 Teams of 4…

Partner Interval Complete 20 rounds (10 each) for time of: 5 hang power cleans (70% 1RM) 100m sprint WOD Notes:  Partner interval style means that athletes will be paired up.  Partner 1 will complete 1…

Complete for time: 80 dynamic box jumps (10/6") 70 tuck ups 60 DB muscle snatches (35/25#) 50 air squats 40 mountain climbers (20 each side) 30 burpees 20 handstand push ups WOD Notes:  This is…

Back Squat 5-3-3-2-1-1-1 Then 5x5R/5L single leg KB deadlifts WOD Notes: Finally a max back squat!  Remember the goal during our test month is to find a training max or the heaviest weight you can…

In teams of 4, complete 4 rounds for time of: 400m run 30 Russian KBS (70/53#) 30 box jumps (24/20") 30 wall balls (20/14# to 10/9') 30 double unders WOD Notes: All teammates run 400m. Upon entering…

Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Split Jerk 1-1-1-1 WOD Notes:  We are beginning our month of testing heavy lifts.  We open up with a heavy shoulder triplet.  The goal is to work your way…

Complete for time: 1000m row 25 overhead squats (135/95#) 5 rope climbs WOD Notes:  This is designed to be a short chipper in the 8 to 12 minute range.  SELL OUT on the row and…

200m sled drag (30% SDC) Then Banded Box Back Squat 10x2 (60 bar/30 band) WOD Notes:  We are wrapping up our volume lifting and getting ready for some tests.  Banded squatting is a great way…

“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan…